So I guess I'm going to post my planned workouts here a week in advance. Unlike something like SS where the workouts are pretty unvaried, there are a lot of different things going on per week. The program is based on intervals performed within a larger ride. So for example the book might say "ride 60-90 minutes of 'endurance miles' and perform 3 SS intervals of 8 minutes each, with 5 minutes rest in between". But the book means that your ride should be 60-90 minutes *total* so you have to subtract out the intervals to figure out how long the regular ride should be. Kind of weird but that's how he does it.
Day | Workout 1 | Workout 2 |
Mon | 45-60 min E | |
Tue | 60-90 min EM with 3x8min SS (5 min RBI) | |
Wed | Rest Day | Weight Lifting? |
Thurs | 60-90 min EM with 3x8min SS (5 min RBI) | |
Fri | Rest Day | |
Sat | 90-120 min EM | |
Sun | 90-120 min EM | Weight Lifting? |
So a few acronyms from the book:
EM = "Endurance Miles", steady riding at 45-73% of your CTS power
SS = "Steady State", intervals performed at 80-85% of your CTS power, around 90% of your HR
PI = "Power Interval", short intervals performed at or above your CTS power (usually 105% being about the minimum).
OU = "Over/Under intervals", these are sort of a combination of SS and climbing repeats. I'm a little skeptical of how I'll really work these in but we'll see.
There is really no way with my schedule to do long rides any day but weekends so I pretty much have to do this starting on mondays. So, I'll start this coming monday (not today obviously). I plan to do a ride or two this week to establish base line times on the routes I plan to use to gauge performance improvement.
Last edited by RustyBrooks; 09-03-2012 at 06:35 PM.
Reason: FML I need to put weight lifting in here somewhere too