Sea Otter / 2007

Warm-up under the umbrella out of the rain.

4/13/09 <> These are weekly training schedules for a bicycle racer. Start at the top & work down.

-1						THESE 3 CHARTS ARE MY WORK-OUT LEVEL GAUGES. USE TO MEASURE THE INTENSITY OF YOUR WORK-OUT!!
ZN =	ZONES:	1	2	3	4	5
E/L =	EFFORT LEVEL:	1 ~ 3	4 ~ 7	8 ~ 11	12 ~ 14	15 ~ 17
H/R =	HEART RATE:	48 ~ 120	121 ~ 135	136 ~ 155	156 ~ 170	171 ~ MAX
DAY	TOTAL TIME (HRS)	DESCRIPTION	BIKE	ACTIVITY	ACTIVITY TIME (HRS)	COMMENTS
_________________________________________________________________________________________________________________						3-28-5-J-ES
DAY 1	1.25	RECOVERY	RD/MT	ZN 1-2	0.75	SPIN THOSE LEGS OUT, ACTIVE RECOVERY!!
DAY 2	1.5	HILLS	MT/RD	WARM-UP	0.5	THIS HILL WORK-OUT IS TO BE A CIRCUIT OF SHORT STEEP HILLS. REPEAT HILLS IF NECESSARY. NOTICE THE DIFFERENCE IN E/L!!
				HILL CIRCUIT \ E/L 13	0.25
				HILL CIRCUIT \ E/L 16	0.25
				COOL DOWN	0.5
DAY 3	1.75+	HILLS	MT/RD	WARM-UP	0.5
				TT \ MAX E/L 15	8 MIN.
				ZN 3 \ E/L 11 HILLS	0.75	CREATE A HILL CIRCUIT WITH DIFFERENT STEEPS.
				ZN 3	0.5
DAY 4	2.5	BIG GEAR \ ENDURANCE	RD	WARM-UP	0.75
				E/L 11-13 \ BIG GEAR	1	BIG GEAR HOUR, MED TEMPO SLOW SPIN FEEL THE PEDAL CIRCLE. USE BIG LEG MUSCLES & BE SMOOTH.
				E/L 8-9	0.75
DAY 5	3.5-4	ENDURANCE	RD	WARM-UP	1	JEFF MOTOR-PACE
				ZN 3 - E/L 9-10	.5-.75	KEEP THE SPEED & EFFORT LOW!!
				ZN 2 - E/L 6 \ 10 SECOND SURGES	1.25	KEEP THE SPEED & EFFORT LOW!! I NEED YOU TO PLUG IN A TOTAL OF 8; 10-SECOND SURGES DURING THIS TIME FRAME OF YOUR RIDE
				SPRINT \ E/L 15	1 MIN.	THESE ARE ROLLING SPRINTS WITH 30 SECONDS RECOVERY.
				SPRINT \ E/L 17	1 MIN.
				ZN 2	0.75
DAY 6	MAX 2	OPEN	MT/RD	OPEN	MAX 2	YOUR CHOICE. RIDE HOW YOU FEEL!!
DAY 7	OFF	RECOVERY		RECOVERY	OFF

4/13/09

A-1						THESE 3 CHARTS ARE MY WORK-OUT LEVEL GAUGES. USE TO MEASURE THE INTENSITY OF YOUR WORK-OUT!!
ZN =	ZONES:	1	2	3	4	5
E/L =	EFFORT LEVEL:	1 ~ 3	4 ~ 7	8 ~ 11	12 ~ 14	15 ~ 17
H/R =	HEART RATE:	48 ~ 120	121 ~ 135	136 ~ 155	156 ~ 170	171 ~ MAX
DAY	TOTAL TIME (HRS)	DESCRIPTION	BIKE	ACTIVITY	ACTIVITY TIME (HRS)	COMMENTS
						3-28-5-J-ES
DAY 1	1.25	RECOVERY	RD/MT	ZN 1-2	0.75	SPIN THOSE LEGS OUT, ACTIVE RECOVERY!!
DAY 2	1.5	HILLS	MT/RD	WARM-UP	0.5	THIS HILL WORK-OUT IS TO BE A CIRCUIT OF SHORT STEEP HILLS. REPEAT HILLS IF NECESSARY. NOTICE THE DIFFERENCE IN E/L!!
				HILL CIRCUIT \ E/L 13	0.25
				HILL CIRCUIT \ E/L 16	0.25
				COOL DOWN	0.5
DAY 3	1.75+	HILLS	MT/RD	WARM-UP	0.5
				TT \ MAX E/L 15	8 MIN.
				ZN 3 \ E/L 11 HILLS	0.75	CREATE A HILL CIRCUIT WITH DIFFERENT STEEPS.
				ZN 3	0.5
DAY 4	2.5	BIG GEAR \ ENDURANCE	RD	WARM-UP	0.75
				E/L 11-13 \ BIG GEAR	1	BIG GEAR HOUR, MED TEMPO SLOW SPIN FEEL THE PEDAL CIRCLE. USE BIG LEG MUSCLES & BE SMOOTH.
				E/L 8-9	0.75
DAY 5	3.5-4	ENDURANCE	RD	WARM-UP	1	JEFF MOTOR-PACE
				ZN 3 - E/L 9-10	.5-.75	KEEP THE SPEED & EFFORT LOW!!
				ZN 2 - E/L 6 \ 10 SECOND SURGES	1.25	KEEP THE SPEED & EFFORT LOW!! I NEED YOU TO PLUG IN A TOTAL OF 8; 10-SECOND SURGES DURING THIS TIME FRAME OF YOUR RIDE
				SPRINT \ E/L 15	1 MIN.	THESE ARE ROLLING SPRINTS WITH 30 SECONDS RECOVERY.
				SPRINT \ E/L 17	1 MIN.
				ZN 2	0.75
DAY 6	MAX 2	OPEN	MT/RD	OPEN	MAX 2	YOUR CHOICE. RIDE HOW YOU FEEL!!
DAY 7	OFF	RECOVERY		RECOVERY	OFF

4/13/09

A-1						THESE 3 CHARTS ARE MY WORK-OUT LEVEL GAUGES. USE TO MEASURE THE INTENSITY OF YOUR WORK-OUT!!
ZN =	ZONES:	1	2	3	4	5
E/L =	EFFORT LEVEL:	1 ~ 3	4 ~ 7	8 ~ 11	12 ~ 14	15 ~ 17
H/R =	HEART RATE:	48 ~ 120	121 ~ 135	136 ~ 155	156 ~ 170	171 ~ MAX
DAY	TOTAL TIME (HRS)	DESCRIPTION	BIKE	ACTIVITY	ACTIVITY TIME (HRS)	COMMENTS
						4-11-5-J
DAY 1	OFF	RECOVERY	OFF	RECOVERY
DAY 2	1.5	HILLS	MT/RD	WARM-UP	0.5	THIS HILL WORK-OUT IS TO BE A CIRCUIT OF SHORT STEEP HILLS. REPEAT HILLS IF NECESSARY. NOTICE THE DIFFERENCE IN E/L!!
				HILL CIRCUIT \ E/L 13	0.25
				HILL CIRCUIT \ E/L 16	0.5
				COOL DOWN	0.25
DAY 3	2.5	ENDURANCE	RD	WARM-UP	0.75
				E/L 11-13 \ BIG GEAR	1	BIG GEAR HOUR, MED TEMPO SLOW SPIN FEEL THE PEDAL CIRCLE. USE BIG LEG MUSCLES & BE SMOOTH.
				E/L 8-9	0.75
DAY 4	1	RECOVERY	RD	WARM-UP	0.5
				ZN 1-2	0.5
DAY 5	2.25	TRAIL \ ROAD	MT	WARM-UP	0.5	TRAIL COMBO ROAD, FIND SOME OFF-ROAD AREA TO RIDE FOR AN HOUR.
				E/L 13-14	1
				ZN 3	0.75
DAY 6	3.5-4	ENDURANCE	RD	WARM-UP	1
				ZN 3 - E/L 9-10	.5-.75	KEEP THE SPEED & EFFORT LOW!!
				ZN 4 \ E/L 13 \ 10 SECOND SURGES	1.25	I NEED YOU TO PLUG IN A TOTAL OF 8; 10-SECOND SURGES DURING THIS TIME FRAME OF YOUR RIDE
				SPRINT \ E/L 15	1 MIN.	THESE ARE ROLLING SPRINTS WITH 30 SECONDS RECOVERY.
				SPRINT \ E/L 17	1 MIN.
				ZN 2	0.75
DAY 7	3.5	2-A-DAY	MT/RD	RIDE #1	1.25
				ZN 2-3	1.25
				RIDE #2	2.25
				WARM-UP	0.75
				ZN 4 \ E/L 13-14	1.25
				ZN 2-3	0.25