Build Phase 1 Plan

RECOVER on easy days, so that you can destroy yourself on the hard days and when racing. If you go the same hard pace every day you will burn out!!!!!

We will mix hard training and racing to build for the big peak in May.
Be honest about your limiters!!!

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Tuesday work on computrainer intervals
Thursday work on number 1 limiter.
If sprint is your limiter do jumps on Thursday!!!

Always race whenever you can on weekends.

Note that the workout focus between Tuesday and Thursday should be different!!!

Note that the most important ride is the weekly LONG ride on Sunday!!!!!

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14-16 hours hours total

Monday: Rest or 1 hours of recovery-level riding.
Tuesday: 2 hours centered on Lactate Threshold computrainer intervals
Wednesday: 3 hours endurance riding
Thursday: 2 hours (do one workout from the list below, in addition to warmup/cooldown

Zone 4 Hill Work (6 to 8 efforts on any long hill or route, recover to bottom or next hill)

Zone 5 Hill Repeats (6 to 8 efforts on short, steep hills, recover to bottom or to next hill)

Jumps (5 sets of 5 max power 12 pedal rev jumps, 1 min bet reps, 5 bet sets)

Sprints!!! (5 to 9 400 meter all out death sprints on a 9 minute interval)

Friday: 1 hour recovery
Saturday: 3 hours race or hard group ride.
Sunday: 4 hours total, race, endurance, and/or moderate group ride
 

The coach owes a debt of gratitude to and highly recommends The Cyclist's Training Bible, 3 Ed., by Joe Friel. Boulder, CO: Velopress. The fundamental philosophy of this plan derives from that source. Buy it!!!

http://store.velogear.com/cytrbi3red.html