Daily Training For November 1999
Week 1-2
3 x per-week weight training
2 x per-week fix gear riding for 1.5-2 hours
with 145 HR ceiling
2 x per-week road ride on regular bike for 3-3.5 hours
with 145 HR ceiling, - High pedal speed, 90+ rpms
Week 3-4
3 x per-week weight training
2 x per-week fix gear riding for 1.5-2 hours
with 145 HR ceiling
2 x per-week road ride on regular bike for 3-3.5 hours
with 4-6 PowerStart's per-ride.
Full recovery between efforts.
Heart Rate Training Levels: 145 Heart Rate Ceiling
Training Goals:
1. Aerobic Foundation Building
2. Resistance Training (weight work)
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Daily Training For December 1999
Week 1 December 1-7, US Postal Service Team Training Camp
Week 2-4
3 x per-week weight training
w/ 1 hr of riding after each workout.
2 x per-week riding for 2-21/2 hours
with 150 HR ceiling, with CTS STOMP Intervals
3 x per-week road ride on normal bike for 3 hours
with 150 HR ceiling, high pedal speed, 95+ rpm's,
climbing in the saddle only.
1 x per-week on normal bike for 4 hours
with 150 HR ceiling, high pedal speed, 95+ rpm's,
climbing in the saddle only.
1 x per-week rest day-no riding
Heart Rate Training Levels: 150 Heart Rate Ceiling
Training Goals:
1. Aerobic Foundation Building
2. Resistance Training (weight work & CTS STOMP intervals)
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