This plan is designed to get you ready for the Florida State Mountain Championship series. This is an intermediate plan and you should be already able to ride your bike 6 hours a week.
Warm up well by spinning for 20-30 minutes easy to moderate. Then ride a 30 minute time trial on flat course or up hill course. Punch HR monitor 'lap' button 10 minutes into Time Trial. This course needs to have no interruptions allowing for a ocnsistant hard effort with no stops.
Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). Your lactate threshold heart rate can now be used to calculate your training zones by going to your My Settings in Training Peaks, clicking on the Zones button, and putting your LTHR in the threshold box(clicking the down arrow and picking Friels Cycling Zones). You now have your HR zones to use for the entire training program. Please refer to the startup document for training zone details and info.
Finish the workout spinning easy on your way home.
Perform 1-2 circuits your gym routine today. 5 + min cardio WU, foam rolling and dynamic flexibility. Follow with 5-20 min EZ spinning, foam rolling and stretching. OK to do an easy ride outside instead if able. Your choice.
Today spin easy on the mtb bike or take the day off. Go with how you feel. But if you ride, keep your HR <120.
WU: 20 min spin easy
MS: 2 x 30 min w/ 5 min easy in btw zone 2
CD: 10 spin easy
WU: 20 min easy spin
MS: Get in a long ride today w/ zone 1-3. Don't spend more than 10% of your ride above zone 2. Do this on the mountain bike. Really work on smoothness in the corners. You will want to try and keep speed in the turns without having to make a hard effort to maintain the speed out of the corner.
CD: 20 min easy spin.
Perform 2 circuits your gym routine today. 5 + min cardio WU, foam rolling and dynamic flexibility. Follow with 5-20 min EZ spinning, foam rolling and stretching. OK to do an easy ride outside instead if able. Your choice.
WU: 60 min zone 1-3 MS: 2 x 20 min at zone 4 w/ 5 min easy in btw. Also include 3-5 strength sprints (seated) from 10 mph. CD: 15 min easy spin