As I mentioned in my previos post, I’m having serious motivation issues. I believe it’s a result of taking too little time off from training. Therefore, I have adjusted my training to reduce the amount of time I spend in the saddle. This week the goal is 4 hours in a the saddle (in one hour blocks) and 1 hour in the gym. Normally I’d increase the gym time, but with the holiday’s the gym is closed two days. 
Week Of 12/22: Base 3 Starts…Kinda
December 23, 2008
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Adjusting My Schedule
December 21, 2008
Well, as you may know, I am in my Base 2 period, however I am have serious issues staying on the bike for even an hour. I am getting so bored and restless on the bike. It’s too a point where I don’t even look forward to riding. This tells me I haven’t taken a long enough break from training, so here’s how I’m adjusting my schedule:
I am going to reduce my saddle time to two hours over the next two weeks. This works well with the holidays. One ride will be Force and Speed Workouts and the other will be Endurance. If I ride more than an hour each time great. If I ride more than two days, great. I am going to focus on strength training over the next two weeks. I enjoy this part, even though it requires me getting up at 4:30 am. That part is not so cool, but it get’s it out of the way.
I am trying to prevent early burnout so I’m hoping this works. After two weeks, I start Base 3 and then Build 1. There is no looking back after that so it will be important that I am WELL motivated by then. Crossing my fingers.
Ugh
December 20, 2008
Tried to do a hard ride lastnight but got so dizzy I almost fell off my bike. I already miss riding outside.
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Week of 12/15: Base 2 Starts
December 15, 2008
Ok, I guess I have to start increasing my hours in the saddle. It’s torture sitting on that trainer for longer than an hour, even watching a movie. At least I get to add some ‘force’ workouts. I find ‘speed’ workouts VERY boring. 
Week Of 12/8: Base 1 Continues
December 7, 2008
Oh boy is it hard to get back on a trainer. Nothing like staring at a wall when your use to mother nature. I did my final night ride on Wednesday during a snowstorm and in 6 inches of snow. It was great, but it clear that riding is not much of an option anymore. My bike looked like an ice cube by the time I got home.
Anyway’s, this weeks workout is similar to last weeks, but I will actually do it (I only missed one day last week). Speed workouts are not very exciting.
Week of 12/1: Base 1 Starts
November 30, 2008
The goal for this week is 7 hours. Normally, Base 1 would have another speed workout in it, however I am doing a field test on Tuesday. I’m going to try Chris Carmichaels test that he outlines in his book: The Ultimate Ride. It’s a pretty straight forward test:
minimum of a 10m warm up, with 2 to 3 high intensity bursts.
Effort 1: Ride three miles at 80-95 rpms.
10m active recovery
Effort 2 is the same as effort 1.
Cool down.
Record the data from each effort: time of each effort, average HR, average power (if you have a meter, which I don’t), average cadence, weather conditions, course conditions (doing on my trainer) and RPE.
My other workout days are weight lifting/core, a couple endurance/recovery rides and a speed exercise: S1-Spin-ups.
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Week of 21st: Base 3 Continue
January 14, 2008
Base 3 continues this week. I only put in 6.5 hours last week, most of which was weight training. Need to get more saddle time.
Monday:
GYM WORKOUT: Chest workout, Triceps and Biceps, cross training cardio (Basketball) and core class. Total workout time: 2 hours. No bike time today.
Tuesday:
FORM SPRINTS: Bike on trainer. 10 sprints that last about 10 seconds each. Focus on your form. Rest 2 minutes between sprints. Do this for 30 minutes.
ISOLATED LEG: Bike on trainer. Put one leg on pedal and pedal at 80-100 rpm until your leg is fatigued, then switch legs. Focus on pedal technique. Repeat 4 times (per leg).
Total workout time today should be around 1 to 1.25 hours.
Wednesday:
GYM WORKOUT: Legs. Cross train cardio (Basketball) and AB exercises: 2 hours total.
BIG GEAR CLIMBS: Shift bike to hardest gear possible, then do a 2 minute climb at 50 to 60 rpms. 2 minute recovery, then repeat. Do this 12 times.
Total workout time today should be about 3 hours, including gym time.
Thursday:
ENDURANCE RIDE: low intensity ride for 2 hours. Does get very boring so I may break-up into two one hour rides. Total workout time today is 2 hours.
Friday:
GYM WORKOUT: Back and Shoulders. Cross cardio (basketball) and core class: 2 hours gym time.
SPIN UPS: Gradually increase cadence until your sprinting, then hold sprint for 30 seconds. Recover for 3 minutes (during last minute you start to increase cadence so your sprinting at the end of recovery). Do this 10x.
Total workout time today should be around 2.5 hours, including gym time.
Saturday:
GYM WORKOUT: Swim for 30 minutes. Run 3 miles after spin class.
SPIN CLASS: 90 minute extreme spin class. If no spin class, then do the following:
TEMPO RIDE: Ride 60 minutes without recovery in HR zone 3. Stay in aerodynamic position.
Total workout time today should be 60 to 90 minutes.
Sunday:
HILLY ENDURANCE: Tough to do on a trainer, but set it up for a 4-5% grade or find a hill with same grade that takes several minutes to find (impossible in Michigan). Stay seated and pedal at 60 rpms. Use a gear that keeps your HR in zone 4-5. Do 5 climbs 4 minutes long each. Recovery 5 minutes after each climb.
TOTAL PLANNED HOURS: 6 hours of gym time and 6 hours on bike: 12 hours.
Week of 14th: Base 3 Starts
Base 3 starts this week.
Monday:
GYM WORKOUT: Chest workout, Triceps and Biceps, cross training cardio (Basketball) and core class. Total workout time: 2 hours. No bike time today.
Tuesday:
FORM SPRINTS: Bike on trainer. 10 sprints that last about 10 seconds each. Focus on your form. Rest 2 minutes between sprints. Do this for 30 minutes.
ISOLATED LEG: Bike on trainer. Put one leg on pedal and pedal at 80-100 rpm until your leg is fatigued, then switch legs. Focus on pedal technique. Repeat 4 times (per leg).
Total workout time today should be around 1 to 1.25 hours.
Wednesday:
GYM WORKOUT: Legs. Cross train cardio (Basketball) and AB exercises: 2 hours total.
BIG GEAR CLIMBS: Shift bike to hardest gear possible, then do a 2 minute climb at 50 to 60 rpms. 2 minute recovery, then repeat. Do this 12 times.
Total workout time today should be about 3 hours, including gym time.
Thursday:
ENDURANCE RIDE: low intensity ride for 2 hours. Does get very boring so I may break-up into two one hour rides. Total workout time today is 2 hours.
Friday:
GYM WORKOUT: Back and Shoulders. Cross cardio (basketball) and core class: 2 hours gym time.
SPIN UPS: Gradually increase cadence until your sprinting, then hold sprint for 30 seconds. Recover for 3 minutes (during last minute you start to increase cadence so your sprinting at the end of recovery). Do this 10x.
Total workout time today should be around 2.5 hours, including gym time.
Saturday:
GYM WORKOUT: Swim for 30 minutes. Run 3 miles after spin class.
SPIN CLASS: 90 minute extreme spin class. If no spin class, then do the following:
TEMPO RIDE: Ride 60 minutes without recovery in HR zone 3. Stay in aerodynamic position.
Total workout time today should be 60 to 90 minutes.
Sunday:
HILLY ENDURANCE: Tough to do on a trainer, but set it up for a 4-5% grade or find a hill with same grade that takes several minutes to find (impossible in Michigan). Stay seated and pedal at 60 rpms. Use a gear that keeps your HR in zone 4-5. Do 5 climbs 4 minutes long each. Recovery 5 minutes after each climb.
TOTAL PLANNED HOURS: 6 hours of gym time and 6 hours on bike: 12 hours.
Week of the 7th Training: Base 2 Period
January 7, 2008
This is the final week of Base 2 Period. Here is my training plan:
Monday: Gym Workout: Chest workout, Triceps and Biceps, cross training cardio (Basketball) and core class. Total workout time: 2 hours
Tuesday: Total workout time: 1.25 hours
SPIN-UPS: Bike on trainer. Set to light resistance then every 5 minutes, spin up to max cadence and hold for 30 seconds. Max cadence is as fast as you can without bouncing. Do this for 45 minutes.
FIXED GEAR: Using a gear appropriate for your strength level (using small chain ring and largests COG) so you can pedal at 90 rpms and stay in HR Zone 2. Do this for 30 minutes
Wednesday: Gym Workout: Back and Shoulders. Cross train cardio (Basketball) and core class: 2 hours total.
TEMPO RIDE: Bike on trainer. Ride for 60 minutes in HR Zone 3 with no recovery.
Thursday: OFF
Friday: Gym Workout: Legs. Cross cardio (basketball) and core class: 2 hours total gym time and 45 minutes bike time.
ISOLATED LEG: Bike on trainer. Put one leg on pedal and pedal at 80-100 rpm until your leg is fatigued, then switch legs. Focus on pedal technique. Repeat 2 times.
FIXED GEAR: Using a gear appropriate to your strength (using small chain ring and largest COG) so you can pedal at 90 rpms. Stay in HR Zone 2. Do this for 20 minutes.
Saturday: 90 minute spin class. If no spin class, then do a 60 minute tempo ride (see Wednesday’s workout).
Sunday: No gym. Bike on trainer. Force Workouts:
HILLY ENDURANCE: Tough to do on a trainer, but set it up for a 4-5% grade or find a hill with same grade that takes several minutes to find (impossible in Michigan). Stay seated and pedal at 60 rpms. Use a gear that keeps your HR in zone 4-5.
TOTAL PLANNED HOURS: 6 hours of gym time and 5.5 hours on bike: 11.5 hours.
Happy New Year: Base 2 Starts
January 1, 2008
Well, I did a horrible job following last weeks workout. I will use the holiday’s as my scapegoat. There are no more excuses from this week going forward. Well, I’m a creative guy so I’m sure I’ll think of some excuses.
This week I start spin classes again. I have to tell you, I’m just not ready for spin class. At least for now it’s only one day a week, although that one day is a 90-minute class. Here’s what this week looks like:
Monday: Gym Workout: Biceps and Triceps and Basketball: 2 hours
Tuesday: Football
Wednesday: Gym Workout: Chest and Legs and Basketball and Core class: 2 hours
Tempo ride: On trainer, HR zone 3 for 60 minutes with no recovery. Stay in aerodynamic position. Do whatever cadence and intensity that keeps you in HR zone 3. : 1 hour
Thursday: OFF
Friday: Gym Workout: Back and Shoulders workout and basketball and Core class: 2 hours.
Saturday: No weight lifting. 90-minute spin calls:
Sunday: No Gym. Bike on trainer. Do an easy ride for 1.5 hours (very boring).
Total planned hours: 6 hours of gym time and 4 hours of bike time: 10 hours total.
Welcome To Base I period.
December 25, 2007
That’s right, training has begun. The goal is 7 hours which is a cross between weights and saddle time. I am not going to count my time snowboarding, even though it’s a great workout. I may count a couple hours if I should board over 6 hours, which is common.
Base period focuses on Speed workouts, here’s this weeks workout:
Monday: Gym Workout: Chest workout and cross training cardio (Basketball).
Tuesday: Merry Christmas
Wednesday: Gym Workout: Triceps and Biceps. Cross train cardio (Basketball): 2 hours total.
SPIN-UPS: Bike on trainer. Set to light resistance then every 5 minutes, spin up to max cadence and hold for 30 seconds. Max cadence is as fast as you can without bouncing. Do this for 45 minutes.
Thursday: OFF
Friday: Gym Workout: Legs, Back and Shoulders workout. Cross cardio (basketball): 2 hours total.
ISOLATED LEG: Bike on trainer. Put one leg on pedal and pedal at 80-100 rpm until your leg is fatigued, then switch legs. Focus on pedal technique. Repeat 2 times.
FIXED GEAR: Using a gear appropriate to your strength (using small chain ring and largest COG) so you can pedal at 90 rpms. Stay in HR Zone 2. Do this for 20 minutes.
Saturday: No Gym. Bike on trainer. Do an easy ride for 1 hour (boring)
Sunday: No Gym. Bike on trainer. Do an easy ride for 1.5 hours (very boring).