The Week Ahead

My week is packed and may not allow for me to complete my training plan, but here it is none the less. I’m bumping up the time by increasing the number of reps and sets in my drill work-outs. I’m really sore today because of my work-out from yesterday. I tried a new strength training technique called a split squat. I’m pretty sure it worked.

I completed my plan for last week, but realized that 5 separate planned rides is more difficult to fit in than I originally thought. If you take out an off day and try not to ride hard too many days consecutively without at least a recovery ride you don’t leave a whole lot of flexibility if something comes up requiring a scheduling shift. It’s fun figuring out, though, and I know I’ll get better at it as I go along.

 

TRAINING SCHEDULE: WEEK OF DECEMBER 16, 2012
Sprints – High Cadence: Total Completed ?
10 10 minute warm up – 30%
15 second on – 100%
20 15 second rest – 20%    –   20 total reps (10 minutes)
25 5 minute rest – 40%
15 second on – 100%
35 15 second rest – 20%    –   20 total reps (10 minutes)
40 5 minute rest – 40%
15 second on – 100%
50 15 second rest – 20%    –   20 total reps (10 minutes)
60 10 minute cool down – 40% 60 Wednesday
Strength Training – Upper Body
Sprints – Low Cadence:
10 10 minute warm up – 30%
40 seconds on – 90%
20 20 seconds off – 40%    10 total reps (10 minutes)
25 5 minute rest – 40%
40 seconds on – 90%
35 20 seconds off – 40%    10 total reps (10 minutes)
40 5 minute rest – 40%
40 seconds on – 90%
45 20 seconds off – 40%    5 total reps (5 minutes)
55 10 minute cool down 55 Thursday
Strength Training – Lower Body
Sustain:
10 10 minute warm up – 30%
30 20 minute sustain – 80%
35 5 minute rest – 30%
55 20 minute sustain – 80%
60 5 minute rest – 30%
80 20 minute sustain – 80%
90 10 minute cool down – 30% 90 Monday
Strength Training – Lower Body
Strength Training – Upper Body
Outdoor Fun Ride:
Whatever for however long 60 Sunday
Outdoor Lakeshore Ride:
Wherever; just at 75-80% effort for 90 minutes 90 Saturday
Strength Trainin – Upper Body
TOTAL HOURS 5.9
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