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Workouts for: 3/1/2010 - 3/7/2010

Workout Overview
Planned: Actual:
6.8 hours 0 hours
0 Cals 0 Cals

Monday 3/1/2010 » Strength

Strength Phase Lift Heart Rate Zones for Strength
Planned Time: 1:00:00 Recovery Miles: 88 - 123
Workout Description: Foundation Miles: 88 - 156
3 sets, 8-10 repetitions Endurance Miles: 88 - 160
Tempo: 154 - 158
Exercises: Steady State: 161 - 165
Climbing Repeats: 167 - 170
Squats Power Intervals: 176 - 190
bench press
leg press
shoulder press
leg extension
lat pulldowns
bicep curl
straight leg deadlift
tricep extension
abs and low back- do to exhaustion

1 of 4 3/1/2010 9:12 AM
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Tuesday 3/2/2010 » Bike

Steady State Intervals 4x6min
Planned Time: 1:00:00 Steady State Intervals 4x6min
Notes - "Goal: Increase your lactate threshold by training at the edge of your aerobic/anaerobic threshold. How to
do it: This workout can either be performed on the road with a long steady climb, hills or flat terrain. The training
intensity is at your individual lactate threshold (LT). Your individual LT intensity will be determined by the results of
your CTS field test. It is critical that you maintain this intensity for the length of the SS Interval. Interruptions
during the interval limit the adaptations from this workout. Pedal cadence for SS intervals while climbing should be
70-80 RPM, and flat terrain cadence should be 85-95 RPM. Maintaining the training zone intensity is the most
important factor, not pedal cadence. Focus on continuous riding for the length of the prescribed interval.
SteadyState intervals are meant to be slightly below your individual time trial pace, so don't make the mistake of
riding at your time trial pace during the SteadyState intervals. "
Set 1 Duration: 6min Cadence: 85 - 95, HR Zone: 5, Power Zones: 5, RPE: 8
Set 2 Duration: 6min RPE: 5
Set 3 Duration: 6min Cadence: 85 - 95, HR Zone: 5, Power Zones: 5, RPE: 8
Set 4 Duration: 6min RPE: 5
Set 5 Duration: 6min Cadence: 85 - 95, HR Zone: 5, Power Zones: 5, RPE: 8
Set 6 Duration: 6min RPE: 5
Set 7 Duration: 6min Cadence: 85 - 95, HR Zone: 5, Power Zones: 5, RPE: 8
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

Wednesday 3/3/2010 » Strength

Strength Phase Lift Heart Rate Zones for Strength
Planned Time: 1:00:00 Recovery Miles: 88 - 123
Workout Description: Foundation Miles: 88 - 156
3 sets, 8-10 repetitions Endurance Miles: 88 - 160
Tempo: 154 - 158
Exercises: Steady State: 161 - 165
Climbing Repeats: 167 - 170
Squats Power Intervals: 176 - 190
bench press
leg press
shoulder press
leg extension
lat pulldowns
bicep curl
straight leg deadlift
tricep extension
abs and low back- do to exhaustion

2 of 4 3/1/2010 9:12 AM
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Thursday 3/4/2010 » Bike

Steady State Intervals 4x6min
Planned Time: 1:00:00 Steady State Intervals 4x6min
Notes - "Goal: Increase your lactate threshold by training at the edge of your aerobic/anaerobic threshold. How to
do it: This workout can either be performed on the road with a long steady climb, hills or flat terrain. The training
intensity is at your individual lactate threshold (LT). Your individual LT intensity will be determined by the results of
your CTS field test. It is critical that you maintain this intensity for the length of the SS Interval. Interruptions
during the interval limit the adaptations from this workout. Pedal cadence for SS intervals while climbing should be
70-80 RPM, and flat terrain cadence should be 85-95 RPM. Maintaining the training zone intensity is the most
important factor, not pedal cadence. Focus on continuous riding for the length of the prescribed interval.
SteadyState intervals are meant to be slightly below your individual time trial pace, so don't make the mistake of
riding at your time trial pace during the SteadyState intervals. "
Set 1 Duration: 6min Cadence: 85 - 95, HR Zone: 5, Power Zones: 5, RPE: 8
Set 2 Duration: 6min RPE: 5
Set 3 Duration: 6min Cadence: 85 - 95, HR Zone: 5, Power Zones: 5, RPE: 8
Set 4 Duration: 6min RPE: 5
Set 5 Duration: 6min Cadence: 85 - 95, HR Zone: 5, Power Zones: 5, RPE: 8
Set 6 Duration: 6min RPE: 5
Set 7 Duration: 6min Cadence: 85 - 95, HR Zone: 5, Power Zones: 5, RPE: 8
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

3 of 4 3/1/2010 9:12 AM
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Friday 3/5/2010 » Bike

Recovery Miles
Planned Time: 1:00:00
Workout Description:
Goal:To speed the recovery process by riding at an easy pace at low resistance on flat terrain. Benefits include
increasing blood flow to the muscles to help remove muscle soreness, reducing free radical build-up that cause
muscle stress and damage. Studies have shown that active recovery at an appropriate pace leads to faster
recovery than complete rest.

How to do it: Recovery rides should be between 30-120 minutes in length on flat to rolling terrain. Keep your
pedal speed slower than normal, staying in a light gear to keep resistance low. Heart rate must also remain low
even if you hit any hills, just slow down and use your gears to keep the resistance low. The key to recovery rides
is to ride just enough to engage the active recovery process but not long or intense enough to induce a training
stress upon yourself. This is a workout that you will use during all your training periods.

Even though the temptation is there to vegetate on the couch the day following a tough workout, use RR as an
active recovery workout to jumpstart the process of repair and regeneration.
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

Saturday 3/6/2010 » Race

Criterium Heart Rate Zones for Race
Planned Time: 0:45:00 Recovery Miles: 88 - 123
Foundation Miles: 88 - 156
Endurance Miles: 88 - 160
Tempo: 154 - 158
Steady State: 161 - 165
Climbing Repeats: 167 - 170
Power Intervals: 176 - 190

Sunday 3/7/2010 » Race

Road race Heart Rate Zones for Race
Planned Time: 1:00:00 Recovery Miles: 88 - 123
Foundation Miles: 88 - 156
Endurance Miles: 88 - 160
Tempo: 154 - 158
Steady State: 161 - 165
Climbing Repeats: 167 - 170
Power Intervals: 176 - 190

4 of 4 3/1/2010 9:12 AM