Training Camp II Month

Average Weekly Training Hours 10:01
Training Load By Week
Average Weekly Training Hours 10:01
Training Load By Week
Sample Day 1
0:15:00
Rejuvenate

Today or tomorrow, make a concious effort to rejuvenate your body. Do some rejuvenation work in addition to your prescribed workout. However, if you are fatigued from recent efforts, substitute rejuvenation for your workout (and send a note to your coach!). Here are some choices: Do a yoga class or other light workout. Spend some time on a foam roller to take care of your IT band, quads, hamstrings and calves. Warm up briefly and then stretch calves, quads, hams, glutes, triceps and shoulders. Add in a few sets of abdominal and lower back strengthening exercises.

Sample Day 2
1:30:00
Early Season Miles (ESM)

Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Avoid steep hill routes, as it will be difficult to maintain ESM pace uphill or downhill. Cadence 85+.

Sample Day 3
0:49:59
Power Repeats

Warm up completely.

1 set, 5 x 2 mins. 3-5 mins between.

Power: V02 Max range during intervals. Check out your power/pace chart. This will be "Level 5" area. Pick a power or HR number in that range and try to hit it exactly during each interval.

Remaining miles at ISM pace.

Sample Day 4
0:45:00
Yoga Class or Other Cross Training

Attend yoga class, follow instructor. Or do other cross-training workout.

Sample Day 5
1:30:00
Early Season Miles (ESM)

Early Season Miles (ESM) are the centerpiece of your training program, and help to create a positive, upward spiral of performance. Ride the majority of your ESM miles at your ESM heartrate/power as prescribed by your coach. Avoid steep hill routes, as it will be difficult to maintain ESM pace uphill or downhill. Cadence 85+.

Sample Day 6
2:00:00
In Season Miles

In Season Miles (ISM). HR/Power @ ISM level. Maintain 85-100 RPM.

These are quality endurance miles. You should not feel deeply fatigued after an ISM workout.

Sample Day 6
0:15:00
Rejuvenate

Today or tomorrow, make a concious effort to rejuvenate your body. Do some rejuvenation work in addition to your prescribed workout. However, if you are fatigued from recent efforts, substitute rejuvenation for your workout (and send a note to your coach!). Here are some choices: Do a yoga class or other light workout. Spend some time on a foam roller to take care of your IT band, quads, hamstrings and calves. Warm up briefly and then stretch calves, quads, hams, glutes, triceps and shoulders. Add in a few sets of abdominal and lower back strengthening exercises.