|
Winter:
Base miles at aerobic efforts (weekend long ride 80 miles)
Strength training with weights twice per week
Yoga for strength and flexibility twice per week
Spinning technique workouts on the bike once a week
Spring:
Base miles at aerobic efforts (weekend long ride 80 miles)
Strength training with weights once a week
Yoga for strength and flexibility twice per week
On the bike muscular endurance (tempo training once a week)
On the bike muscular endurance (hill training once a week)
Form sprints once a week
Summer:
Racing
Anaerobic training (intervals, crisscross and pyramid workouts)
Sprints once a week
Yoga for strength and flexibility once a week
Maintenance strength training with weights once per week
Fall:
Recover (cross training and downtime)
Easy bike rides
Yoga twice a week
Strength training with weights three times a week (adaptation for heavier winter weights)
|
