|
Day |
Date |
Riding Time |
Intensity |
Course |
Workout |
| 6.5 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Wednesday |
|
Rest |
|
|
|
|
Thursday |
|
1.5 hrs |
Average 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable on the bike. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
1.5 hrs |
Average 70% |
Easy Undulating |
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time. |
| |
Sunday |
|
2 hrs |
Average 70% |
Easy Undulating |
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 7 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70%-75% |
Flat |
Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Wednesday |
|
30 minutes |
Average Below 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike. |
|
Thursday |
|
1 hr |
Average 75% |
Moderate Hills |
After a good Warm Up, find an easy 2Km drag. Do 5 Climbs to the top, and recover on the way down. Finish the time on an undulating course. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
1.5 hrs |
Average 70%-75% |
Easy Undulating |
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time. |
| |
Sunday |
|
2.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 7 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70%-75% |
Flat |
Warm up well, then do 10 80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart Rate. |
|
Wednesday |
|
30 minutes |
Average Below 70% |
Flat |
Spin Ups. Work on getting your cadence up on a flat course, soin your legs in a lighter gear than you normally would, but still try to keep your Heart Rate down. |
|
Thursday |
|
1 hr |
Average 70%-75% |
Moderate Hills |
Warm up well, then, on a hilly course, practice your climbing style. Climb in and out of the saddle, and find a comfortable cadence. When you have had enough, head home |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
1.5 hrs |
Average 75%-80% |
Hard Hills |
During a bunch ride, get to the front on the hills and work to increase the pace of the group. Then, on the flat sections, practice hiding out of the wind. |
| |
Sunday |
|
2.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 5 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1 hr |
Average 70%-75% |
Flat |
Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Wednesday |
|
30 minutes |
Average Below 70% |
Flat |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike. |
|
Thursday |
|
Rest |
|
|
|
|
Friday |
|
1 hr |
Average 75% |
Moderate Hills |
After a good Warm Up, find an easy 2Km drag. Do 5 Climbs to the top, and recover on the way down. Finish the time on an undulating course. |
|
Saturday |
|
1 hr |
Average 70%-75% |
Easy Undulating |
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time. |
| |
Sunday |
|
1.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 7 |
Monday |
|
Rest |
|
|
MERRY CHRISTMAS |
|
Tuesday |
|
1.5 hrs |
Average 70%-75% |
Flat |
Warm up well, then do 10 80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart Rate. |
|
Wednesday |
|
30 minutes |
Average Below 70% |
Flat |
Spin Ups. Work on getting your cadence up on a flat course, soin your legs in a lighter gear than you normally would, but still try to keep your Heart Rate down. |
|
Thursday |
|
Rest |
|
|
|
|
Friday |
|
1 hr |
Average 70%-75% |
Moderate Hills |
Warm up well, then, on a hilly course, practice your climbing style. Climb in and out of the saddle, and find a comfortable cadence. When you have had enough, head home |
|
Saturday |
|
1.5 hrs |
Average 75%-80% |
Hard Hills |
During a bunch ride, get to the front on the hills and work to increase the pace of the group. Then, on the flat sections, practice hiding out of the wind. |
| |
Sunday |
|
2.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 7.5 |
Monday |
|
Rest |
|
|
HAPPY NEW YEAR |
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Wednesday |
|
Rest |
|
|
|
|
Thursday |
|
1.5 hrs |
Average 70% |
Flat |
An easy aerobic ride, get out and do an hour, relax and stay comfortable. Try to maintain a steady Heart Rate and Cadence |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
1.5 hrs |
Average 70% |
Undulating |
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time. |
| |
Sunday |
|
3 hrs |
Average 70% |
Undulating |
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 8 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
Warm up well, then do 10x80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart Rate. |
|
Wednesday |
|
30 minutes |
Average 75%-80% |
Moderate Hills |
When you get to a hill today, come out of the saddle and really work hard to get to the top. If you need to, sink back into the saddle, but keep the intensity high. |
|
Thursday |
|
1 hr |
Average 70%-75% |
Undulating |
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 75%-80% |
Hard Hills |
Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish on a flat course |
| |
Sunday |
|
3 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 7 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Wednesday |
|
30 minutes |
Average 75%-80% |
Moderate Hills |
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start it with. |
|
Thursday |
|
1 hr |
Average 70%-75% |
Undulating |
Warm up well, then find a moderate to hard section of road, with more than 5 rolling hills. Stay seated for all the climbs. Finish the time on an undulating course. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
1.5 hrs |
Average 75%-80% |
Hard Hills |
Warm up well, then, on a hilly course, practice your climbing style. Climb in and out of the saddle, and find a comfortable cadence. When you have had enough, head home |
| |
Sunday |
|
2.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 8 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time. |
|
Wednesday |
|
30 minutes |
Average 75%-80% |
Moderate Hills |
When you get to a hill today, come out of the saddle and really work hard to get to the top. If you need to, sink back into the saddle, but keep the intensity high. |
|
Thursday |
|
1 hr |
Average 70%-75% |
Undulating |
Warm up well, then do 10x80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart Rate. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 75%-80% |
Hard Hills |
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start it with. |
| |
Sunday |
|
3 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 8.5 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
Warm up well, then do 10x80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart Rate. |
|
Wednesday |
|
30 minutes |
Average 75%-80% |
Moderate Hills |
When you get to a hill today, come out of the saddle and really work hard to get to the top. If you need to, sink back into the saddle, but keep the intensity high. |
|
Thursday |
|
1 hr |
Average 70%-75% |
Undulating |
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 75%-80% |
Hard Hills |
Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish on a flat course |
| |
Sunday |
|
3 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 9 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
An easy aerobic ride, get out and do an hour, relax and stay comfortable. Try to maintain a steady Heart Rate and Cadence |
|
Wednesday |
|
1 hr |
Average 75%-80% |
Moderate Hills |
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start it with. |
|
Thursday |
|
1 hr |
Average 70%-75% |
Undulating |
Get out on a fairly flat course, Warm up for 10 minutes, then get comfortable on your bike and do 5 x 5 minute work intervals (80%). Ride easy for 5 minutes after each. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 75%-80% |
Hard Hills |
Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish on a flat course |
| |
Sunday |
|
3.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 7 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
Warm up well, then do 10x80% effort sprints of about 15-20 seconds each. After each sprint, get back in the saddle, and slow it down to control your Heart Rate. |
|
Wednesday |
|
30 minutes |
Average 75% |
Undulating |
Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Thursday |
|
1 hr |
Average 70%-75% |
Moderate Hills |
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start it with. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
1.5 hrs |
Average 75%-80% |
Moderate Hills |
Warm up well, then, on a hilly course, practice your climbing style. Climb in and out of the saddle, and find a comfortable cadence. When you have had enough, head home |
| |
Sunday |
|
2.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 9 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70% |
Flat |
An easy aerobic ride, get out and do an hour, relax and stay comfortable. Try to maintain a steady Heart Rate and Cadence |
|
Wednesday |
|
1 hr |
Average 75%-80% |
Moderate Hills |
During an aerobic ride, work hard on the hills. Try to maintian a stedy high pedal speed throughout the climb. End the climb with the same cadence you start it with. |
|
Thursday |
|
1 hr |
Average 70%-75% |
Undulating |
Get out on a fairly flat course, Warm up for 10 minutes, then get comfortable on your bike and do 5 x 5 minute work intervals (80%). Ride easy for 5 minutes after each. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
2 hrs |
Average 75%-80% |
Hard Hills |
Find a hard 5 minute hill for hill repeats. Do a seated climb, then turn around and recover on the way down, then do a standing climb. Repeat 3 times. Finish on a flat course |
| |
Sunday |
|
3.5 hrs |
Average 70% |
Undulating |
Do a bunch ride. If you are feeling strong, get to the front for a few pulls. If not, sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 6 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1.5 hrs |
Average 70%-75% |
Flat |
Ride how you feel. On an easy course, maintain a steady Heart Rate while staying seated for most of the ride |
|
Wednesday |
|
Rest |
|
|
|
|
Thursday |
|
1 hr |
Average 70% |
Moderate Hills |
Easy spin out of the legs, keep your Heart Rate Low, stay comfortable and aerodynamic on the bike. |
|
Friday |
|
Rest |
|
|
|
|
Saturday |
|
1.5 hrs |
Average 70%-75% |
Easy Undulating |
Get out on a familiar course, and just enjoy being on your bike. Stay comfortable, stay aerodynamic, control your breathing and have a good time. |
| |
Sunday |
|
2 hrs |
Average 70% |
Undulating |
Do a bunch ride. Sit in and relax. Practice your bunch riding skills and enjoy the ride. |
| 3 |
Monday |
|
Rest |
|
|
|
|
Tuesday |
|
1 hr |
Average 70%-75% |
Flat |
During an Aerobic outdoor ride, do 6 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout |
|
Wednesday |
|
Rest |
|
|
|
|
Thursday |
|
1 hr |
Average 70% |
Moderate Hills |
During an Aerobic outdoor ride, do 5 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout |
|
Friday |
|
Rest |
|
|
Most Important rest day! |
|
Saturday |
|
1 hr |
Average 70%-75% |
Easy Undulating |
During an Aerobic outdoor ride, do 4 x 20 second sprints with a 4 minute recovery in between. Cool down and warm up well for this workout |
| |
Sunday |
|
RACE |
|
|
Good Luck |