Key Workouts
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Wk Of |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Jan 24 |
Epic Recovery |
Epic Recovery |
Epic Recovery |
Epic Recovery |
Epic Recovery |
Epic Recovery |
Epic Recovery (3 hour aerobic ride if feeling good) |
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Jan 31 |
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Long Run #1 - 120’ Climbs build to moderately hard. Descents are easy and smooth |
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Strength bike #1 4x[5/3/1/1]. 5 – Big steady 3 – Spin – build to mod hard. 1 – Stand – build to fast. 1 – Easy – very easy. |
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Key Bike #1 – 5 hrs A) @ 1:45 - 40’ IM effort. B) @ 2:45 – 3x12/3 IM/HIM middle one standing. C) @ 3:45 – 10x5’ CU on 30” RI. 2@ easy, 4 @ steady, 4@ mod/hard. |
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Feb 7 |
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Long Run #2 - 105’ (flat to rolling). 30’ easy. 30’ steady – flat. 15’ easy to steady. 6x5’ main set criss cross – flat. |
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Strength bike #2 4x[5/3/1/1]. 5 – Big steady 3 – Spin – build to mod hard. 1 – Stand – build to fast. 1 – Easy – very easy. |
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Key Bike #2 – 4.5hr A) @ 1:15 - 40’ IM effort. B) @ 2:15 – 3x12/3 IM/HIM middle one standing. C) @ 3:15 – 10x5’ CU on 30” RI. 2@ easy, 4 @ steady, 4@ mod/hard. |
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Wk Of |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
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Feb 14 |
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Long Run #3 - 120’ (flat). 30’ build to steady. 45’ 3x12/3 steady/ mod hard. 15’ easy/steady. 6x5’ alternate 10k effort with steady. |
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Strength bike #3 8x5’ Cus on 30” RI. 2 @ easy 4 @ steady 2 @ mod hard |
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Key Bike #3 – 3.5hr A) @ 0:30 - 40’ IM effort. B) @ 1:30 – 3x12/3 12s <IM, IM, >IM, 3s ½ zone higher (standing as per terrain). C) @ 2:30 – 3x15’ IM, HIM, >HIM. |
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Feb 21 |
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Long Run #4 - 75’ (flat). 15’ easy. 15’ steady. 15’ mod hard. 15’ hard/fast. 15’ easy. End with 6 strides. |
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Strength bike #4 5x6’ on 3’ RI 3/2/1 – Big/spin/stand. Descend 1-5 (easy to fast). |
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Feb 28 |
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IMNZ |
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CUs are change ups on 30” RI:
- 120” spin (92-94 rpm)
- 90” big (70-75 rpm)
- 30” spin
- 60” big