During the winter training period there is a shift from aerobic endurance development to strength development.
Monday
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint
Tuesday through the following Tuesday
USPS Training Camp Austin
Wednesday
AM: Weight workout
PM: 2 hrs, keep cadence high, 95+rpm, stay seated on hills but include 2-3 uphill sprints of 8 seconds each, these are maximum efforts out of the saddle for the entire sprint
Thursday
4 hours with high cadence on all hills, 95-100 rpm, stay in the saddle on hills, low cadence on flat terrain, 60-65 rpm at Tempo level intensity, 135-140 heart rate on flat terrain.
Friday, Saturday, Sunday and Monday
Regeneration phase, keep rides 1-2 hours, easy paced, 115-125 heart rate, 80-85rpm
For more information, see lancearmstrong.com and look for the link to ‘Training.’ Workout is reportedly designed by Chris Carmichael www.trainright.com.
