Mike's Bike Blog

Here's what I'll be doing this week (5/4/2009 - 5/10/2009). I'm starting the first week of the Build 2 phase. I'm looking forward to the hill workouts, I've been missing the hill repeats. These are a little different as I'll have to hold the power at 347 watts compared to putting out a 2 minute effort at 500+ watts. One added twist that I don't throw into my climbing is the sprints at the 30, 60 and 180 second marks. Whenever I've had a sprint in there it has only been at the top of the hill.

5/4/2009
Workout 1 
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.
 

5/5/2009
Workout 1 
Bike 2:29 P3a
BT: Crit sprints. After warm up do 3 sets of 3x25 second sprints at CP1. Include corners. Recover until heart rate drops to zone 2 between each repeat. 5 minute recoveries between each set.
 

5/6/2009
Workout 1 
Bike 1:39 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.

Workout 2 
Strength 0:45 MS
BT: Warm up 5-10 minutes. Then 3-4 sets of MS. Cool down 5-10 minutes spinning in easy gear/resistance at high rpm.
 

5/7/2009
Workout 1 
Bike 2:29 A3e
BT: On 6-8% hill do 6-7 x 2 minutes at CP6. At 30 seconds, 60 seconds, and 90 seconds attack at CP0.2 for 10 pedal strokes (4 minute recoveries after each 2-minute interval). Then sit back down and continue CP6 climb. High rpm.
 

5/8/2009
Workout 1 
Bike 1:39 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.
 

5/9/2009
Workout 1 
Bike 3:19 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.
 

5/10/2009
Workout 1 
Bike 4:59 A3g
BT: Group ride. Ride how you feel today: If tired, sit in at CP90-CP180; if fresh, ride race effort. Be smart.