Last week was my first week of cycling training. This is the first year I have actually “trained”, and have a plan. Thanks to Training Peaks Virtual Coach – I have a plan that leads me right up into the season, and then the Training Peaks Annual Plan kicks in and takes me through the season. My personality type of an ENTJ really appreciates the schedule and planning…it pushes me to “Just Do It” when the weather is bad, or when I don’t want to get out of bed.
Many of my friends want to know what my plan is…so every Sunday/Monday I will post the previous weeks plan, so feel free to use any that you want. My Virtual Coach is set for the key areas I am trying to develop…just keep that in mind.
- – Monday – -
Monday this week was a real easy ride outside. The weather was not great…29 degrees with a 17mph wind out of the north! I did not have good gloves, so I did not make my full planned duration, but I gave it an ole college try. I must get in the grove, and not let weather get in my way. I am working towards that.
Monday Training
- – Tuesday – -
Tuesday was my first dive into the “MS” Maximum Strength workouts as you can see in the plan. You can learn more about MS worksouts from Joe Friel here: http://goo.gl/9wnvx My plan was 10 min on the trainer, then I followed these 5 workouts in this YouTube video - http://youtu.be/RqwHUuskPoY After hitting these 5 core workouts hard for ~35/40 min, then I do 15 min back on the trainer for light spinning. After the trainer I do 100 crunches.
Tuesday Training
- – Wednesday – -
Wednesday looked really easy, but honestly it kicked by butt…peddling drills. You can read the description in the pic, and wow I needed this, and need it a lot more. I am a horrible peddler and not efficient at all. I need to get much better in this area, and only way to do that is more of this drill.
Wednesday Training
- – Thursday – -
Thursday was the same as Tuesday…just copy and paste here in a few. But wow, my butt and legs were burning after this. I am totally not used to this type of workout multiple times a week. Today was Maximum Strength workouts as you can see in the plan. You can learn more about MS worksouts from Joe Friel here: http://goo.gl/9wnvx My plan was 10 min on the trainer, then I followed these 5 workouts in this YouTube video - http://youtu.be/RqwHUuskPoY After hitting these 5 core workouts hard for ~35/40 min, then I do 15 min back on the trainer for light spinning. After the trainer I do 100 crunches.
Thursday Training
- – Friday – -
Well, I don’t really have weights so I am skipping that part right now. So, I hit the indoor trainer for 1:06 of smooth riding. After the ride I did 100 crunches.
Friday Training
- – Saturday – -
Saturday I was planning on making my Team Undiscovered group ride…but could not make it due to a ballet recital for Reese (gotta keep the priorities in check!). So, instead of a 3 hour group ride, I followed the training plan and did a simple zone 1-2 1:06.
Saturday Training
- – Sunday – -
Sunday was a great Schlegel group ride! It was cold and wind out of the south…so we headed into the wind to start. Typically on these types of rides I try and stay up front, and work more than just sitting in. Today was no different, and I was feeling it. It was a great ride and was NOT a zone 1-2 ride…it was much more than that. Let’s say that this made up for not having weights at home. 
Sunday Training
So there ya go, that was week 1 of my base training. It is a new experience for me to have 7 day workouts, and such a structured plan…but it really helped me stay on track this week. I have a day trip next week, so already planning accordingly for being out of town.
How about you…what did your week look like?
