Training Plan
June 2007
Posted on 2007-06-04 20:19:21June is sort of the start of the second half of the season, and that means it's time for going back to the basics a bit, with a new focus on L4 and L3 work. For those of you that have been training hard since December or earlier and racing pretty much every weekend since late February, I would strongly recommend taking 3-7 days completely off the bike with no riding at all. You need this time to recharge both physically and mentally, and it's all but guaranteed that taking some time off now will lead to a better season overall. Don't worry about trying to fit the days off into the workout schedule, just skip whatever workouts are planned for your days off and pick up where you left off when you get back on the bike. Also, I am assuming that you guys are racing during this period. I tried to structure things so that you are relatively well-rested for races on the MI calendar. But if you are doing a race with a hard workout scheduled the day before, then you can just do a standard "open up" ride the day before the race.
Now for the workouts...
6/4 - 6/10
Posted on 2007-06-04 20:40:38Monday, June 4: Off or 1 hr L1.
Tuesday, June 5: 1.5-2.5 hrs w/ 2-4 x 10 min L4.
Wednesday, June 6: 1.5 - 2.5 hrs w/ 40-70 min L3.
Thursday, June 7: 1-1.5 hrs L1/L2.
Friday, June 8: 1-2 hrs L2 w/ 4-8 x 8 second jumps, at least 4 min in between efforts.
Saturday, June 9: 1.5-2 hrs w/ 2x8 min L4, 2x2 min L5.
Sunday, June 10: Race, or 2-3 hrs hard group ride/race-sim.
6/11 - 6/17
Posted on 2007-06-04 20:56:06Monday, June 11: Off or 1 hr L1.
Tuesday, June 12: 1.5-3 hrs w/ 2-4 x 12 min L4.
Wednesday, June 13: 1.5-3 hrs w/ 50-80 min L3.
Thursday, June 14: 1-1.5 hrs L1/L2.
Friday, June 15: 1.5-2 hrs L2 w/ 3 x 8 second jumps, 1x10 min L4, 2x3 min L5 at least 3 min in between efforts.
Saturday, June 16: Race or 2 hr very hard group ride/race-sim.
Sunday, June 17: Race, or 2-3.5 hrs w/ 60 min L3, or a tempo-effort group ride.
6/18 - 6/24
Posted on 2007-06-04 20:59:57Monday, June 18: Off or 1 hr L1.
Tuesday, June 19: 1.5-2.5 hrs w/ 2-4 x 15 min L4.
Wednesday, June 20: 2 - 3.5 hrs w/ 60-100 min L3.
Thursday, June 21: 1-1.5 hrs L1/L2.
Friday, June 22: 1-2 hrs L2 w/ 6-10 x 8 second jumps, at least 4 min in between efforts.
Saturday, June 23: 1.5-2 hrs w/ 2x10 min L4.
Sunday, June 24: Race, or 2-3 hrs hard group ride/race-sim.
6/25 - 7/1
Posted on 2007-06-04 21:01:15Rest Week
Monday, June 25: Off.
Tuesday, June 26: 1.5-2 hrs w/ 1-3 x 10 min L4.
Wednesday, June 27: 1.5 - 2 hrs w/ 20-40 min L3.
Thursday, June 28: 1-1.5 hrs L1.
Friday, June 22: 1-1.5 hrs L2 w/ 4-6 x 8 second jumps, at least 4 min in between efforts.
Saturday, June 23: Race or race-effort group ride, 1.5-2.5 hrs.
Sunday, June 24: Race, or 2-3 hrs moderate tempo group ride.
July - August/Sept
Posted on 2007-07-14 11:54:24Workouts through what is essentially the end of the road season in MI. Should have you riding well for most of the races.
7/16 - 7/22
Monday, July 16 : Off or 1 hr L1.
Tuesday, July 17 : 1.5 - 2.5 hrs w/ 4 x 4 min L5, 4 mins. in between efforts.
Wednesday, July 18 : 2-3 hrs w/ 3 x 12 min L4, 5 mins. in between efforts.
Thursday, July 19 : 1-1.5 hrs L1/2.
Friday, July 20 : 1.5 - 2 hrs w/3 x 8 second jumps and 1x8 min L4.
Saturday, July 21 : Race or 2-3 hrs hard group ride.
Sunday, July 22 : Race or 2.5 - 3.5 hrs. tempo-level group ride.
7/23 - 7/29
Monday, July 23 : Off or 1 hr L1.
Tuesday, July 24 : 1.5 - 2.5 hrs w/ 5 x 4 min L5, 4 mins. in between efforts.
Wednesday, July 25 : 2-3 hrs w/ 3 x 15 min L4, 5 mins. in between efforts.
Thursday, July 26 : 1-1.5 hrs L1/2.
Friday, July 27 : 1.5 - 2 hrs w/3 x 8 second jumps and 1x8 min L4.
Saturday, July 28 : Race or 2-3 hrs hard group ride.
Sunday, July 29 : Race or 2.5 - 3.5 hrs. tempo-level group ride.
7/30 - 8/5
Monday, July 30 : Off or 1 hr L1.
Tuesday, July 31 : 1.5 - 2.5 hrs w/ 6 x 4 min L5, 4 mins. in between efforts.
Wednesday, August 1 : 2-3 hrs w/ 2 x 20 min L4, 5 mins. in between efforts.
Thursday, August 2 : 1-1.5 hrs L1/2.
Friday, August 3 : 1.5 - 2 hrs w/4 x 8 second jumps and 3x2 min L5.
Saturday, August 4 : Race or 2-3 hrs hard group ride.
Sunday, August 5 : Race or 2.5 - 3.5 hrs. tempo-level group ride.
8/6 - 8/12
Rest Week
Monday, August 6 : Off.
Tuesday, August 7 : 1.5 - 2 hrs L2.
Wednesday, August 8 : 1.5 - 2.5 hrs w/ 1 x 30 min L3.
Thursday, August 9 : 1-1.5 hrs L1/2.
Friday, August 10 : 1.5 - 2 hrs w/4 x 8 second jumps and 2x2 min L5.
Saturday, August 11 : Race or 1.5-2.5 hrs hard group ride.
Sunday, August 12 : Race or 2 - 3 hrs. tempo-level group ride.
8/13 - 8/19
Monday, August 13 : Off or 1 hr L1.
Tuesday, August 14 : 1.5 - 2.5 hrs w/ two sets of 6x1 min L6, 3 mins in between efforts, 10+ minutes in between sets.
Wednesday, August 15 : 2 - 3 hrs w/ 1 x 30 min L3.
Thursday, August 16 : 1-1.5 hrs L1/2.
Friday, August 17 : 1.5 - 2 hrs w/4 x 8 second jumps and 2x2 min L5.
Saturday, August 18 : Race or 1.5-2.5 hrs hard group ride.
Sunday, August 19 : Race or 2 - 3 hrs. tempo-level group ride.
8/20 - 8/26
Monday, August 20 : Off or 1 hr L1.
Tuesday, August 21 : 1.5 - 2.5 hrs w/ two sets of 8x1 min L6, 3 mins in between efforts, 10+ minutes in between sets.
Wednesday, August 22 : 2 - 3 hrs w/ 1 x 45 min L3.
Thursday, August 23 : 1-1.5 hrs L1/2.
Friday, August 24 : 1.5 - 2 hrs L2 w/ 2x10 min L3
Saturday, August 25 : 1.5 - 2 hrs w/4 x 8 second jumps and 2x2 min L5.
Sunday, August 26 : Race or 1.5 - 2.5 hrs hard group ride.
8/27 - 9/3
Monday, August 27 : Off or 1 hr L1.
Tuesday, August 28 : 1.5 - 2.5 hrs w/ three sets of 6x1 min L6, 3 mins in between efforts, 10+ minutes in between sets.
Wednesday, August 29 : 2 - 3 hrs w/ 1 x 30 min L3.
Thursday, August 30 : 1-1.5 hrs L1/2.
Friday, August 31 : 1.5 - 2 hrs w/ 4x8 sec jumps and 3x1 min L6.
Saturday, Sept 1 : Race or 1.5 - 2 hrs w/2x10 min L4.
Sunday, Sept 2 : Race or 1.5 - 2 hrs hard group ride.
Monday, Sept 3 : Race or 2-3 hrs hard group ride.
9/4 - 9/8
Tuesday, Sept 4 : Off or 1 hr L1.
Wednesday, Sept 5 : 2 - 3 hrs w/ 1 x 30 min L3.
Thursday, Sept 6 : 1-1.5 hrs L1/2.
Friday, Sept 7 : 1.5 - 2 hrs w/ 3x1 min L6 and 1 x 8 min L4.
Saturday, Sept 8 : Race or 1.5 - 2 hrs hard group ride.