Weekly Plan

Progession
1. Orient
2. Adapt
3. Build
4. Maximize
5. Back off/recover
6. Peak
7. Translate to Event



So it is build through the week. Build the weeks into months.
Monday – Rest – light spinning
Tuesday – HIT
Wednesday – Dam Intervals First and last one
Thursday – HIT
Firday – Mini cul-de-sac sprints around the hood
Saturday – 50 mile Ride
Sunday – Race

Week 13 – 12/26

Stairs - 10 flights of stairs twice a week

20 mile rides week nights

30 – 50 Weekend rides

Week 12 – 1/2

Stairs 10 flights twice a week

Tuesday – Thursday HIT Intervals

Friday Cul-de-Sac Sprints in hood

Torture Test Race

Week 11 – 1/9

Stairs 15 flights twice a week

Tuesday – Thursday HIT Intervals

50 Mile Road rides

Week 10 – 1/16

Stairs - 15 flights 3 times a week

Tuesday – Thursday HIT Intervals

50 Mile Road Rides

Week 9 – 1/23

Stairs - 20 flights 2 times a week

Tuesday – Thursday HIT Intervals

Chapel Hill 40 Mile

Week 8 – 1/30

Stairs - 20 flights 3 times a week

Tuesday – Thursday HIT Intervals

*Race Tapito Springs 2/5

Week 7 - 2/6

Stairs - 25 flights 2 times a week

Tuesday – Thursday HIT Intervals

Chapel Hill 60 Mile

Week 6 – 2/13

Stairs - 15 flights 3 times a week

Tuesday – Thursday HIT Intervals

* Race - Mas o Menos

Week 5 – 2/20

Stairs - 25 flights 3 times a week

Tuesday – Thursday HIT Intervals

Buschner State Park RHR ranch
· Loop through and back to Bastrop 22 Miles
· Ride to RHR Ranch
· Loop at RHR 10 Miles
· Ride to Park
· Finish with Loop through park 22 Miles

Week 4 – 2/27

Stairs - 25 flights 2 times a week

Tuesday – Thursday HIT Intervals

* Race Warda 3/5

Week 3 - 3/6

Stairs - 25 flights 2 times a week

Tuesday – Thursday HIT Intervals

Chapel hill 90 Miles
· 60 Mile route
· 40 Mile route

Bluebonnet ride

Week 2 – 3/13

Stairs - 25 flights 2 times a week

Tuesday – Thursday HIT Intervals

* Race - Comfort 3/19

Week 1 – 3/20 – Easy Rest week

Stairs - 10 flights 2 times a week

Tuesday – Thursday HIT Intervals

Wed Easy 20 mile ride

Friday 3 sets of intervals in the hood

Pack and clean bike

Week 0 – 3/27 Race Recovery

Drink Beer and get all fat again

Other Race dates

Since you are all trained up and stud muffin you might as well go race some more

Waco 4/2
Saint Jo 4/23
Smithville 4/29
DL 5/7
May 21 – XBar ranch