Mike's Bike Blog

Thought I'd try something new here, I'm posting up my training plan for the week. I've been looking forward to this weeks workout for a couple weeks. It offers a variety of workouts and breaks away from the endurance miles at relatively medium to low power that I have been putting in. Particularly the Break Through (BT) workouts look challenging and fun. I can finally start hitting it harder!

       
4/20/2009
Day Off 0:00 None
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink when thirsty. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

4/21/2009
Workout 1 
Bike 2:37 F3a
BT: On a course with long & short hills. On long climbs stay in the saddle at CP12. Attack very short hills at CP1.

4/22/2009
Bike 2:06 E2d
Ride a rolling course at CP30 on the climbs. Otherwise, heart rate 1-2 zones. Mostly in saddle on hills to build & maintain hip strength.

4/23/2009
Bike 2:37 A1c
BT: 'Sprintervals.' 3 sets of (3x6-8 seconds at CP0.2 with 1 minute recoveries, then 5 minutes at CP6). 8 minutes between each set. High rpm. Aero position.

4/24/2009
Bike 2:16 E1b
Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

4/25/2009
Bike 3:30 M2a
BT: Shifting cruise intervals. Long warm up and then 4-5 x 6-8 minutes (2 minute recoveries) mostly at CP30. During each interval, after 1 minute at CP30, shift to higher gear for 30 seconds and hold CP12. Then shift back to a 'normal' gear for 60 seconds at CP30. Continue this pattern for 8 minutes. So it's 60s @ CP30 - 30s @ CP12 - 60s @ CP30 - 30s @CP12-3 etc. Aero position.

4/26/2009
Bike 4:22 E3d
Ride how you feel. If tired stay in heart rate 1-2 zones alone. If feeling fresh ride in all CP zones and this may then be a group ride. Be smart!