| DAY |
HOURS |
ACTIVITY & TRAINING INTENSITY |
| Mon |
0hr |
Rest. |
| Tues |
1hr15 |
15min warm up building heart rate from Zone 1 to Zone 2 then
punch it, 12 minutes total starting 2 min Zone 4, 2 min Zone 5, 2
min Zone 4, etc... Pedal easy at Zone 1 to 2 for 5 min (if you need
more time to put out higher quality, take it) and then repeat 12 min
interval 2 more times with 5 min easy pedal in between. 15min
cool down gradually moving to Zone 2 and last 5 minutes Zone 1. |
| Wed |
1hr30 |
On MTB, work on skills, try keep this session very easy on the legs so that you will be recovered for tomorrow's training. |
| Thurs |
1hr15 |
15min warm up building heart rate from Zone 1 to Zone 2 then
repeat Tuesdayʼs 12 minute intervals. 15min cool down gradually
moving from Zone 2 and last 5 minutes Zone 1. |
| Fri |
0 |
Rest. |
| Sat |
4 - 5 |
On your MTB, Zone 2 - 3 predominantly, control your pace on
hills. In the final hour, try push the pace on the hills and remember
to avoid tapping off over the top. You want to reap the time benefit
of your hill effort, not lose it by going easy on the flat. |
| Sun |
4 |
MTB ride, note your average speed for the first hour and try
maintain the same average speed for the last hour. You would do
well to tackle climbs with moderate effort and then pick up speed
of the quickly on the flats. This is a great test of your ability to
maintain an average. |
