Monday
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint
Tuesday through the following Tuesday
USPS Training Camp Austin
Wednesday
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated
on hills but include 2-3 uphill sprints of 8 seconds
each, these are maximum efforts out of the saddle
for the entire sprint
Thursday
4 hours with high cadence on all hills, 95-100
rpm, stay in the saddle on hills, low cadence
on flat terrain, 60-65 rpm at Tempo level intensity,
135-140 heart rate on flat terrain.
Friday, Saturday, Sunday and Monday
Regeneration phase, keep rides 1-2 hours, easy
paced, 115-125 heart rate, 80-85rpm
