Friday, December 31, 2004

New Year's Eve Ride

Great ride today despite the frost on the ground. Met up with Jill and Heather and did a South end out and back. Felt good to be back in the saddle again after a couple days off. Watched some poor woman eat asphalt on some slippery ice. Practiced handling skills and riding really close together. Great day to be outside and see the mountains in full effect.

Thursday, December 30, 2004

Dec 30, 2004

Feeling much better today. Still going to take it easy though. Should be able to get back to training tomorrow... but will listen to my body. Planning on Sunday meeting with you at 3 pm. Ciao.

Wednesday, December 29, 2004

Dec 29, 2004

Woke up feeling slightly under the weather. Going to take it easy today and drink lots of fluids to help flush whatever it is that I have out of my system.

Monday, December 27, 2004

Training for December 24-31, 2004

F 12/24 Easy 2Hrs. @ 115-130bpm. High leg speed
S 12/25 Group Ride Optional: Weight Day over the weekend
Sn 12/26 Steady 2.5Hrs HR @ 125-135bpm
M 12/27 Rest Day
T 12/28 Sprint Work- Solid warm-up followed by: 4 jumps on the flats, 8 seconds Max. 2min. recovery. Start from a easy rolling pace in 53-19. Then, 2-3 Starts, 53x15 for 12 seconds MAX, 4min. Recovery. Start from a near stop. Remember, your lower body must be warm for these efforts, so take time for adequate warm-up. Total ride time up to 1.5Hrs.
PM: Optional Weights work-out if you feel solid
W 12/29 Swim day. Optional 1Hr @ 135bpm
Th 12/30 Steady 1.5 Hrs. @120-150bpm
F 12/31 Easy Day, short spin would be good

Friday, December 17, 2004

Training for Dec 17-22, 2004

Friday sub 1Hr easy
Saturday Ski or Group ride up to 3hrs. or ski
Sunday Ski or 2 Hrs. @ 120-140bpm strict or ski
Monday sub 1 hr. easy HR ceiling of 120bpm Optional Easy swim
Tuesday 1-1.5 Hrs Easy with 3-4 rolling sprints of 12seconds, 5min recovery between, and only if the legs feel good
Wednesday Tempo Day 1.5Hrs w/ 30min. @ 150-155bpm, feel free to extend the ride if feeling good, up to 2.5hrs.