Base II, Week 3:
Tuesday - 5-10 minute warm-up, then 35 minute time trial in Zone 3, 15 minute cool-down
Wednesday - 5-10 minute warm-up, then 4 grinders of 7 minutes each, 3minutes rest in between, then 5 minutes easy followed by 5 rolling intervals (small ring and 15-17 on back, 3 minutes Zone 2 and three minutes Zone 3) 3 minutes rest in between, 5 minutes cool down.
Thursday - 5-10 minute warm-up, followed by 8 spin intervals with 3 minutes rest in between , then set trainer on highest resistence and do 4 intervals of 3 minutes each, choose a gear where you can maintain 70 rpm in Zone 4, 5minutes rest inbetween, 5 minute cool-down
Friday - stretch or 30 minutes easy
Saturday 2 1/4 hours (hilly)
Sunday 3 1/4 hours
Base III Week 1
Tuesday - 5 minutes warm-up 3 intervals of 8 minutes each in Zone 4 2 minute rests in between, then 5 grinders of 5 minutes each, 3 minutes in between, 5 minutes cool down
Wednesday - 5 minutes warm-up then 6 spin intervals with 3 minutes rerst inbetween, then 6 rolling intervals (small ring 15-17 on back, 3 minutes Zone 3 and 3 minutes Zone 4) 3 minutes rest in between, 5 minute cool down
Thursday - 5-10 minute warm-up then 3 intervals of 8 minutes each in Zone 5a, use a gear and a resistence where you can do this at 60 rpm, 3 minutes rest in between then 4 intervals of 4 minutes each in Zone 4 with 3 minutes in between, 5 minute cool down
Friday - 45 minutes easy
Saturday - 2 1/2 hours hilly
Sunday 3 hours rolling
Base III Week II
Tuesday - 5 to 10 minutes warm-up, then 4 intervals of eight minutes each in Zone 4, 2minutes rest in between, then 6 grinders of 5 minutes each with 3 minutes rest in between, 5 minutes cool down
Wednesday - 5-10 minute warm up, then 5 spin intervals with 2 minutes rest in between, then 8 rolling intervals (3 minutes Zone 3 and 3 minutes Zone 4) 3 minutes rest in between, 5 minute cool down
Thursday - 4 intervals of 8 minutes each Zone 5a, 3 minutes rest in between, 15 minute cool down
Friday - 45 minutes - 1 hour easy
Saturday - 3 1/2 hours (canal ride from shop)
Sunday - 2 1/2 hours (back door jockey hollow from shop)
Shift training to outdoors as much as possible from here.
Week of April 9:
Tuesday - 30 minute time trial zones 4/5a (right below AT) with appropriate warm up and cool down
Wednesday - 25 mile ride (or for the masochist or easily amused 2 hours indoors)
Thursday - 5 hill repeats with tougher gear (by one) for repeats 3, 4 and 5 (indoors six 7 minute grinders with 4 minutes rest inbetween)
Friday - rest or 45 minutes easy
Saturday - reverse chimneys with a double twist (should make for an interesting profile) approx. 50 miles 9:00 TBS
Sunday - Dave's Big Balls approx. 60 fairly easy miles 9:00 TBS
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