WEEK 1-4 (ENDURANCE)

MON

EASY RIDE 1:00 ZONE 1

TUE

RESISTANCE TRAINING,TOTAL UPPER BODY, TWO EXERCISES PER BODY PART (CHEST, SHOULDERS, BACK, ARMS) 3 X 15-20 REPETITIONS, LIGHT WEIGHT

WED

MODERATE RIDE 1:00 ZONE 3

THU

HIGH SPIN TRAINING, 1:00 ZONE2-3< /a> WITH 15 MINUTES HIGH SPIN (100-RPM)

FRI

RESISTANCE TRAINING,TOTAL UPPER BODY, TWO EXERCISES PER BODY PART (CHEST, SHOULDERS, BACK, ARMS) 3 X 15-20 REPETITIONS, LIGHT WEIGHT

SAT

LONG RIDE WITH INTERVAL 2:00 ZONE 2 WITH 2 X 30 MINUTES ZONE 3

SUN

OFF

WEEK 5-8 (POWER, ENDURANCE)

MON

EASY RIDE 1:00 ZONE 1

TUE

RESISTANCE TRAINING, TOTAL UPPER BODY, TWO EXERCISES PER BODY PART (CHEST, SHOULDERS, BACK, ARMS) 3 X 8-12 REPETITIONS, MODERATE TO HEAVY WEIGHT

WED

HILL INTERVAL 1:20 ZONE 2, (8-10 X (100 TO 300 METERS HILL CLIMBS) USE DOWN HILL AS RECOVERY PERIOD

THUR

MODERATE RIDE 1:00 ZONE 3

FRI

RESISTANCE TRAINING, TOTAL UPPER BODY, TWO EXERCISES PER BODY PART (CHEST, SHOULDERS, BACK, ARMS) 3 X 8-12 REPETITIONS, MODERATE TO HEAVY WEIGHT

SAT

LONG RIDE WITH INTERVAL 2:30 ZONE 2 WITH 2 X 30 MINUTES < a href="TRAINING%20ZONES.htm">ZONE 3

SUN

OFF

WEEK 9-12 (SPEED, ENDURANCE)

MON

EASY RIDE 1:30 ZONE 1

TUE

POWER INTERVAL 1:20 ZONE 2, (5 X 2 MINUTES ZONE 3- 4, ONE MINUTE RECOVERY (ZONE 1) BETWEEN INTERVAL)

WED

EASY RIDE 1:30 ZONE 1

THUR

SPEED INTERVAL 1:00 ZONE 2, ( 2 X (5 X 30 SEC. ZONE 4-5, ONE MINUTE RECOVERY (ZONE 1) BETWEEN INTERVAL) 10 MINUTES RECOVERY (ZONE 1) BETWEEN SETS)

FRI

MODERATE RIDE 1:30 ZONE 3

SAT

LONG RIDE WITH INTERVAL 3:00 ZONE 2 WITH 3 X 30 MINUTES ZONE 3

SUN

OFF