Monday-
AM:Overall Ride Time: 45 min - 1 hr
Base Heart Rate Zone: 112-139 BPM
Base RPM: 80+
No Specific Intensity Period
Notes: This is your beach or park ride. Can also be on a trainer at home. Goal of ride will be more skill oriented and or developing additional specific cycling motion muscle memory. Take it very easy.
PM:Gym work - Core and upper body
Tuesday-
AM: 45min - 1 hr on Spin Bike at Gym followed by Gym work - Lower body
PM: Overall Ride Time: 45 min - 1 hr
Base Heart Rate Zone: 112-139 BPM
Base RPM: 80+
Specific Intensity Period: 6 x 1 min standing in biggest gear, 5 min rest between at 112-139 BPM
Specific Intensity Heart Rate: 140-155 BPM
Specific Intensity RPM: 50-60
Notes: Trainer ride with dual purpose. Split session will help accustom you to split riding sessions. Big gear out of saddle will help with out of saddle stability and strength. IF too tired to stay out of saddle, finish efforts sitting down.
Wednesday-
AM:Overall Ride Time: 2.5 hrs (increasing 15 minutes in duration each week)
Base Heart Rate Zone: 129-139 BPM
Base RPM: 70-80
Specific Intensity Period: 30 min
Specific Intensity Heart Rate: 154-168 BPM
Specific Intensity RPM: 65-70
Note: Your most challenging day. Park on coast again and ride up to Mulholland or another climb such as Yerba Buena. Do high intensity effort on climb sections. Push to higher end of specific intensity Heart Rate if legs and body good
PM: Gym Work - Core and upper body
Thursday-
AM: 45min on Spin Bike at Gym followed by Gym work - Lower body
PM:Overall Ride Time: 45min
Base Heart Rate Zone: 112-139 BPM
Base RPM: 80+
Specific Intensity Period: None
Notes: Trainer ride At home. Goal of ride will be to get you accustom to Morning / Afternoon split riding sessions. Take it very easy.
Friday-
AM:Overall Ride Time: 60 min
Base Heart Rate Zone: 112-129 BPM
Base RPM: 70-80
Specific Intensity Period: 2 x 15 min
Rest Between Intensity: 5 minutes at Base Heart Rate Zone
Specific Intensity Heart Rate: 135-150
Specific Intensity RPM: 50 RPM
Note: This is to be done on single bike on your resistance trainer. Do effort early in morning to avoid over heating. Start first intensity effort after 15 minutes within base zone. When starting effort, go to 50 RPM's then shift into bigger gear to increase load and heart rate. Be cautious with increase and let me know your perceived exertion as your heart rate / load goes up. Also, remember, the goal is to keep the pedaling constant at 50 RPM's to develop strength in your accessory pedaling muscles.
PM: Gym Work - Core and upper body
Sunday-
Overall Ride Time: 2.5 hrs (increasing 30 minutes in duration each week)
Base Heart Rate Zone: 129-149 BPM
Base RPM: 70-80
Specific Intensity Period: Amount based on fatigue and terrain. Push second half of ride to Specific heart rate zone and report amount afterwards
Specific Intensity Heart Rate: 150-165 (ABSOLUTELY LIMIT TO 165 BPM IN WIND OR ON CLIMBS!!!!!!!)
Specific Intensity RPM: 65-70
Notes: This is your endurance, capacity building ride. Length of ride is first priority. Intensity of ride is second priority. Primarily flats, but some climbing OK.
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