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| 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
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| 3-28-5-J-ES |
| DAY 1 | 1.25 | RECOVERY | RD/MT | ZN 1-2 | 0.75 | SPIN THOSE LEGS OUT, ACTIVE RECOVERY!! |
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| 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!! |
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| HILL CIRCUIT \ E/L 13 | 0.25 |
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| HILL CIRCUIT \ E/L 16 | 0.25 |
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| COOL DOWN | 0.5 |
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| DAY 3 | 1.75+ | HILLS | MT/RD | WARM-UP | 0.5 |
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| TT \ MAX E/L 15 | 8 MIN. |
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| ZN 3 \ E/L 11 HILLS | 0.75 | CREATE A HILL CIRCUIT WITH DIFFERENT STEEPS. |
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| ZN 3 | 0.5 |
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| DAY 4 | 2.5 | BIG GEAR \ ENDURANCE | RD | WARM-UP | 0.75 |
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| E/L 11-13 \ BIG GEAR | 1 | BIG GEAR HOUR, MED TEMPO SLOW SPIN FEEL THE PEDAL CIRCLE. USE BIG LEG MUSCLES & BE SMOOTH. |
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| E/L 8-9 | 0.75 |
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| DAY 5 | 3.5-4 | ENDURANCE | RD | WARM-UP | 1 | JEFF MOTOR-PACE |
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| ZN 3 - E/L 9-10 | .5-.75 | KEEP THE SPEED & EFFORT LOW!! |
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| 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 |
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| SPRINT \ E/L 15 | 1 MIN. | THESE ARE ROLLING SPRINTS WITH 30 SECONDS RECOVERY. |
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| SPRINT \ E/L 17 | 1 MIN. |
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| ZN 2 | 0.75 |
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| DAY 6 | MAX 2 | OPEN | MT/RD | OPEN | MAX 2 | YOUR CHOICE. RIDE HOW YOU FEEL!! |
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| DAY 7 | OFF | RECOVERY |
| RECOVERY | OFF |
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