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Training Program
Weekly Program
Introduction
The following program has been prepared by Anthony Luna and is based in part on Joe Friel's Training Bible Program. Anthony and Chris Hansel used this program during 2003 with great success. The program is tweaked and improved from year to year. Feel free to use verbatim or as a foundation for your own program.
Weekly Details
| September 13 - 19 |
| Day |
What |
Objective |
How |
| Wednesday |
Off |
Rest and Recharge |
NA |
| Thursday |
Off |
Rest and Recharge |
NA |
| Friday |
Off |
Rest and Recharge |
NA |
| Saturday |
Off |
Rest and Recharge |
NA |
| Sunday |
Off |
Rest and Recharge |
NA |
| September 20 - 26 |
| Day |
What |
Objective |
How |
| Wednesday |
Off |
Rest and Recharge |
NA |
| Thursday |
Off |
Rest and Recharge |
NA |
| Friday |
Off |
Rest and Recharge |
NA |
| Saturday |
Off |
Rest and Recharge |
NA |
| Sunday |
Off |
Rest and Recharge |
NA |
| October 27 - 3 |
| Day |
What |
Objective |
How |
| Wednesday |
Off |
Rest and Recharge |
NA |
| Thursday |
Off |
Rest and Recharge |
NA |
| Friday |
Off |
Rest and Recharge |
NA |
| Saturday |
Off |
Rest and Recharge |
NA |
| Sunday |
Off |
Rest and Recharge |
NA |
| October 4 - 10 |
| Day |
What |
Objective |
How |
| Monday |
Squat, step up, leg press, seated row, back extention/hip extention, bench press, personal weakness, abs,
dead lift, lat pull. |
Increase your load by 5% every four work outs work load 40/60% of max. 3-5 sets / 20-30 reps |
1.5 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Squat, step up, leg press, seated row, back extention/hip extention, bench press, personal weakness, abs,
dead lift, lat pull. |
Increase your load by 5% every four work outs work load 40/60% of max. 3-5 sets / 20-30 reps |
1.5 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
2 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| October 11th - 17 |
| Day |
What |
Objective |
How |
| Monday |
Squat, step up, leg press, seated row, back extention/hip extention, bench press, personal weakness, abs,
dead lift, lat pull. |
Increase your load by 5% every four work outs work load 40/60% of max. 3-5 sets / 20-30 reps |
1.5 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Squat, step up, leg press, seated row, back extention/hip extention, bench press, personal weakness, abs,
dead lift, lat pull. |
Increase your load by 5% every four work outs work load 40/60% of max. 3-5 sets / 20-30 reps |
1.5 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
2 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| October 18 - 24 |
| Day |
What |
Objective |
How |
| Monday |
Squat, step up, leg press, seated row, back extention/hip extention, bench press, personal weakness, abs,
dead lift, lat pull. |
Increase your load by 5% every four work outs work load 40/60% of max. 3-5 sets / 20-30 reps |
1.5 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Squat, step up, leg press, seated row, back extention/hip extention, bench press, personal weakness, abs,
dead lift, lat pull. |
Increase your load by 5% every four work outs work load 40/60% of max. 3-5 sets / 20-30 reps |
1.5 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
2 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| October 25 - 31 |
| Day |
What |
Objective |
How |
| Monday |
Squat, step up, leg press, seated row, back extention/hip extention, bench press, personal weakness, abs,
dead lift, lat pull. |
Increase your load by 5% every four work outs work load 40/60% of max. 3-5 sets / 20-30 reps |
1.5 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Squat, step up, leg press, seated row, back extention/hip extention, bench press, personal weakness, abs,
dead lift, lat pull. |
Increase your load by 5% every four work outs work load 40/60% of max. 3-5 sets / 20-30 reps |
1.5 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
2 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| November 1 - 7 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, back extention/hip extention, bench press, personal weakness, abs. |
Increase your work load by 5% every four work outs, work load 85 -95 % of max 4 to 6 set's, 3 -6 rep's,slow to moderate |
1.0 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Leg press, seated row, back extention/hip extention, bench press, personal weakness, abs. |
Increase your work load by 5% every four work outs, work load 85 -95 % of max 4 to 6 set's, 3 -6 rep's,slow to moderate |
1.0 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| November 8 - 14 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, back extention/hip extention, bench press, personal weakness, abs. |
Increase your work load by 5% every four work outs, work load 85 -95 % of max 4 to 6 set's, 3 -6 rep's,slow to moderate |
1.0 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Leg press, seated row, back extention/hip extention, bench press, personal weakness, abs. |
Increase your work load by 5% every four work outs, work load 85 -95 % of max 4 to 6 set's, 3 -6 rep's,slow to moderate |
1.0 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| November 15 - 21 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, back extention/hip extention, bench press, personal weakness, abs. |
Increase your work load by 5% every four work outs, work load 85 -95 % of max 4 to 6 set's, 3 -6 rep's,slow to moderate |
1.0 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Leg press, seated row, back extention/hip extention, bench press, personal weakness, abs. |
Increase your work load by 5% every four work outs, work load 85 -95 % of max 4 to 6 set's, 3 -6 rep's,slow to moderate |
1.0 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| November 22 - 28 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, back extention/hip extention, bench press, personal weakness, abs. |
Increase your work load by 5% every four work outs, work load 85 -95 % of max 4 to 6 set's, 3 -6 rep's,slow to moderate |
1.0 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Leg press, seated row, back extention/hip extention, bench press, personal weakness, abs. |
Increase your work load by 5% every four work outs, work load 85 -95 % of max 4 to 6 set's, 3 -6 rep's,slow to moderate |
1.0 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| December 28 - 5 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extention. |
Work load 40 - 60% of max 8 to 15 rep's, 3-5 set's fast |
1.5 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extention. |
Work load 40 - 60% of max 8 to 15 rep's, 3-5 set's fast |
1.5 hours |
| Thursday |
Cross training |
Cardio |
1.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| December 6 - 12 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extention. |
Work load 40 - 60% of max 8 to 15 rep's, 3-5 set's fast |
2 hours |
| Tuesday |
Cross training. |
Cardio |
2 hours |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extention. |
Work load 40 - 60% of max 8 to 15 rep's, 3-5 set's fast |
2 hours |
| Thursday |
Cross training |
Cardio |
2 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
4.5 hours |
| December 13 - 19 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extention. |
Work load 40 - 60% of max 8 to 15 rep's, 3-5 set's fast |
2.5 hours |
| Tuesday |
Cross training. |
Cardio |
2.5 hours |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extention. |
Work load 40 - 60% of max 8 to 15 rep's, 3-5 set's fast |
2.5 hours |
| Thursday |
Cross training |
Cardio |
2.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
4.5 hours |
| Sunday |
Group Ride |
Zone 1-2 |
4.5 hours |
| December 20 - 26 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extention. |
Work load 40 - 60% of max 8 to 15 rep's, 3-5 set's fast |
1.5 hours |
| Tuesday |
Cross training. |
Cardio |
1 hour |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extention. |
Work load 40 - 60% of max 8 to 15 rep's, 3-5 set's fast |
1.5 hours |
| Thursday |
Cross training. |
Cardio |
1 hour |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 |
3 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| December 27 - 2 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
2.5 hours |
| Tuesday |
Cross training. |
Cardio |
2.5 hours |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
1.5 hours |
| Thursday |
Cross training. |
Cardio |
1 hour |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 hills cadence at 60 rpm for 6 min. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3 hours |
| January 3 - 9 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
3 hours |
| Tuesday |
Cross training. |
Cardio |
3 hours |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
2 hours |
| Thursday |
Cross training. |
Cardio |
1.5 hour |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 hills cadence at 60 rpm for 6 min. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3.5 hours |
| January 10 - 16 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
3 hours |
| Tuesday |
Cross training. |
Cardio |
3 hours |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
2.5 hours |
| Thursday |
Cross training. |
Cardio |
1.5 hour |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 hills cadence at 60 rpm for 6 min. |
4.5 hours |
| Sunday |
Group Ride |
Zone 1-2 |
4.5 hours |
| January 17 - 23 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
1.5 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
1 hour |
| Thursday |
Off |
NA |
NA |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 hills cadence at 60 rpm for 6 min. |
3 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| January 24 - 30 |
| Day |
What |
Objective |
How |
| Monday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
1.5 hours |
| Tuesday |
Cross training. |
Cardio |
1.5 hours |
| Wednesday |
Leg press, seated row, abs, personal weakness, back extension. |
Work load 30-50% of max 3 to 4 set's, 40 to 60 rep's,mod, complete one whole circuit, and start at the beginning. |
1 hour |
| Thursday |
Off |
NA |
NA |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
Zone 1-2 hills cadence at 60 rpm for 6 min. |
3 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| February 31 - 6 |
| Day |
What |
Objective |
How |
| Monday |
Cross training or tempo ride. |
Cardio |
2 hours |
| Tuesday |
Cruise Intervals |
Flat course or indoor trainer; complete 3 to5 intervals that are 6 to 12 min. long. Build to the.4 and 5th zone @ each interval, the work begins as soon as you start pedaling hard, as soon as you hit the zone. Recover for 2 to 3 min. let your heart rate drop to zone 2 before the next interval. The first workout should total 20 to 30 min. combined work interval. Be sure to warm up first. |
2.5 hours |
| Wednesday |
Cross training or tempo ride. |
Cardio |
2 hours |
| Thursday |
(Optional) Leg press, Seated Row, Abs, Personal Weakness |
60 – 80% of max, 2 to 3 sets, 6 to 12 reps. |
2.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3 hours |
| February 7 - 13 |
| Day |
What |
Objective |
How |
| Monday |
Cross training or tempo ride. |
Cardio |
2 hours |
| Tuesday |
Cruise Intervals |
Flat course or indoor trainer; complete 3 to5 intervals that are 6 to 12 min. long. Build to the.4 and 5th zone @ each interval, the work begins as soon as you start pedaling hard, as soon as you hit the zone. Recover for 2 to 3 min. let your heart rate drop to zone 2 before the next interval. The first workout should total 20 to 30 min. combined work interval. Be sure to warm up first. |
2.5 hours |
| Wednesday |
Cross training or tempo ride. |
Cardio |
2 hours |
| Thursday |
(Optional) Leg press, Seated Row, Abs, Personal Weakness |
60 – 80% of max, 2 to 3 sets, 6 to 12 reps. |
2.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3 hours |
| February 14 - 20 |
| Day |
What |
Objective |
How |
| Monday |
Cross training or tempo ride. |
Cardio |
2 hours |
| Tuesday |
Cruise Intervals |
Flat course or indoor trainer; complete 3 to5 intervals that are 6 to 12 min. long. Build to the.4 and 5th zone @ each interval, the work begins as soon as you start pedaling hard, as soon as you hit the zone. Recover for 2 to 3 min. let your heart rate drop to zone 2 before the next interval. The first workout should total 20 to 30 min. combined work interval. Be sure to warm up first. |
2.5 hours |
| Wednesday |
Cross training or tempo ride. |
Cardio |
2 hours |
| Thursday |
(Optional) Leg press, Seated Row, Abs, Personal Weakness |
60 – 80% of max, 2 to 3 sets, 6 to 12 reps. |
2.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3 hours |
| February 21 - 27 |
| Day |
What |
Objective |
How |
| Monday |
Cross training or tempo ride. |
Cardio |
2 hours |
| Tuesday |
Cruise Intervals |
Flat course or indoor trainer; complete 3 to5 intervals that are 6 to 12 min. long. Build to the.4 and 5th zone @ each interval, the work begins as soon as you start pedaling hard, as soon as you hit the zone. Recover for 2 to 3 min. let your heart rate drop to zone 2 before the next interval. The first workout should total 20 to 30 min. combined work interval. Be sure to warm up first. |
2.5 hours |
| Wednesday |
Cross training or tempo ride. |
Cardio |
2 hours |
| Thursday |
Off |
NA |
NA |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3 hours |
| March 28 - 6 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Steep Hills |
Ride a course 8% or steeper hill that takes 2mins to climb. 3-5 mins of recovery in between intervals. Be sure to warm up. Repeat this interval 4 – 5 times. You may reach Zone 5B, recover into Zone 1, climb in and out of saddle, and maintain a cadence of 50 – 60 rpms. Stop the workout if you cannot maintain at least 50 rpms. |
2 hours |
| Wednesday |
Easy Spin |
Recovery, Zone 1 - 2 |
2.5 hours |
| Thursday |
Jumps |
Warm up well, on indoor trainer or road. Early in the workout do 15 – 25 jumps to improve explosive power. Complete 3 – 5 sets of 5 jumps each. Each jump is 10 – 15 revolutions of the crank (per leg). At a high cadence 1 min between efforts and 5 mins between sets.
(Gym, Optional) Leg press, Seated Row, Abs, Personal Weakness – 60 – 80% of max, 2 to 3 sets, 6 to 12 reps. |
2.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3 hours |
| March 7 - 13 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Steep Hills |
Ride a course 8% or steeper hill that takes 2mins to climb. 3-5 mins of recovery in between intervals. Be sure to warm up. Repeat this interval 4 – 5 times. You may reach Zone 5B, recover into Zone 1, climb in and out of saddle, and maintain a cadence of 50 – 60 rpms. Stop the workout if you cannot maintain at least 50 rpms. |
2 hours |
| Wednesday |
Easy Spin |
Recovery, Zone 1 - 2 |
2.5 hours |
| Thursday |
Jumps |
Warm up well, on indoor trainer or road. Early in the workout do 15 – 25 jumps to improve explosive power. Complete 3 – 5 sets of 5 jumps each. Each jump is 10 – 15 revolutions of the crank (per leg). At a high cadence 1 min between efforts and 5 mins between sets.
(Gym, Optional) Leg press, Seated Row, Abs, Personal Weakness – 60 – 80% of max, 2 to 3 sets, 6 to 12 reps. |
2.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3 hours |
| March 14 - 20 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Steep Hills |
Ride a course 8% or steeper hill that takes 2mins to climb. 3-5 mins of recovery in between intervals. Be sure to warm up. Repeat this interval 4 – 5 times. You may reach Zone 5B, recover into Zone 1, climb in and out of saddle, and maintain a cadence of 50 – 60 rpms. Stop the workout if you cannot maintain at least 50 rpms.
|
2 hours |
| Wednesday |
Easy Spin |
Recovery, Zone 1 - 2 |
2.5 hours |
| Thursday |
Jumps |
Warm up well, on indoor trainer or road. Early in the workout do 15 – 25 jumps to improve explosive power. Complete 3 – 5 sets of 5 jumps each. Each jump is 10 – 15 revolutions of the crank (per leg). At a high cadence 1 min between efforts and 5 mins between sets.
(Gym, Optional) Leg press, Seated Row, Abs, Personal Weakness – 60 – 80% of max, 2 to 3 sets, 6 to 12 reps. |
2.5 hours |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
3 hours |
| March 21 - 27 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Steep Hills |
Ride a course 8% or steeper hill that takes 2mins to climb. 3-5 mins of recovery in between intervals. Be sure to warm up. Repeat this interval 4 – 5 times. You may reach Zone 5B, recover into Zone 1, climb in and out of saddle, and maintain a cadence of 50 – 60 rpms. Stop the workout if you cannot maintain at least 50 rpms.
|
1.5 hours |
| Wednesday |
Easy Spin |
Recovery, Zone 1 - 2 |
1 hours |
| Thursday |
Off |
NA |
NA |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| March 28 - 3 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Steep Hills |
Ride a course 8% or steeper hill that takes 2mins to climb. 3-5 mins of recovery in between intervals. Be sure to warm up. Repeat this interval 4 – 5 times. You may reach Zone 5B, recover into Zone 1, climb in and out of saddle, and maintain a cadence of 50 – 60 rpms. Stop the workout if you cannot maintain at least 50 rpms.
|
1.5 hours |
| Wednesday |
Easy Spin |
Recovery, Zone 1 - 2 |
1 hours |
| Thursday |
Off |
NA |
NA |
| Friday |
Off |
NA |
NA |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| April 4 - 10 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| April 11 - 17 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| April 18 - 24 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| April 25 - 1 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| May 2 - 8 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| May 9 - 15 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| May 16 - 22 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| May 23 - 29 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| June 30 - 5 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| June 6 - 12 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| June 13 - 19 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| June 20 - 26 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| June 27 - 3 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| July 4 - 10 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| July 11 - 17 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| July 18 - 24 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| July 25 - 31 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| August 1 - 7 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| August 8 - 14 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| August 15 - 21 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| August 22 - 28 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| August 29 - 4 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
| September 5 - 11 |
| Day |
What |
Objective |
How |
| Monday |
Easy Spin |
Recovery, Zone 1 - 2 |
1.5 hours |
| Tuesday |
Race Crit Practice |
Representative of racing conditions. |
1.5 hours including warm-up |
| Wednesday |
Easy Spin |
Zone 1 - 2 and possible include some more extreme efforts if you feel good. |
1.5 hours |
| Thursday |
Intervals or Motorpacing |
High intensity. |
1.5 to 2 hours |
| Friday |
Gym (optional) |
Maintenance |
1 hour |
| Saturday |
Group Ride |
If feeling good, throw in some jumps. |
3 to 4 hours |
| Sunday |
Group Ride |
Zone 1-2 |
2 hours |
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