Team Florida

Hopefully everyone had a good Turkey day. We are now entering an aerobic base building phase of our training. This phase of training is very important in building your foundation for the season. It is arguably the most important period in our preparation. It will create a base to build from when the race specific training begins in the Spring.

A summary of changes:
-Stadiums and cross training. This is the last week!
-Weights workouts are supposed to still be 3X12
-Road riding volume will be going up significantly. Keep yourself in the right intensity level to insure you can complete ALL of the training.

TRAINING:

Monday
Off or 1 hr easy

Tuesday
WEIGHTS: Weights 3X12 as before
RIDE: 1:45 hr moderate(70-50 off max) road ride

Wednesday
Stadiums: 16-18
RIDE: 1hr easy PM ride

Thursday
WEIGHTS: (same as Tuesday)
RIDE: 2.5hrs Moderate Road ride

Friday
RIDE: 1 hr (fixed gear optional 42×19, 39×18)

Saturday
WEIGHTS: (same as Tuesday)
RIDE: 2hr Moderate road ride with CEMETARY TIME TRIAL

Sunday
RIDE: 3-3.5 hrs moderate (70-50 off max)w/ 45 min tempo @35 off max

ATTENTION!!!
Try and stay out of the “red zone” during these next few weeks. NO extended maximum or anaerobic efforts, especially any longer than 30 sec. Don’t let your ego get the best of you.

Also, with too much intensity you may not be able to recover or complete the entire training regiment. “Tempo” and “35 off max hr” should be exactly that, and no more. We will be getting much more intense in January but you must prepare yourselves by building a solid base now.

RIDE TIMES:
M-W, F 3:30pm;
R 2:30pm;
S, Su 9am