No time? Try this.
taken 08/22/2006 - Racer at Portland Int’l Raceway
When marathoning, we sometimes used an accelerate schedule to accommodate less days of running. This means we ran three days a week. Tuesday was maintenance, medium workout, medium length; Wednesday was intervals and speedwork; Saturday was long, long run. I think this schedule would work for off season training as well.
Depending upon your goals this fall and winter, you too can have more time with your family and friends by adopting a 3-day a week workout.
Try this:
Day 1: 1-2 hour maintenance ride. Spin not too hard, not too soft. As Goldilocks would would say, “This is just right.”
Day 2: Kick ass intervals of thirty seconds HARD!, one minute recovery, do it again around four or five times. Stick this in during a decent race pace. I’ll usually use a DVD like Race Simulation on the trainer to get an intense, dedicated workout. Don’t like the trainer? Hey. The fun, easy road ride will come over the weekend.
Day 3: Longer three or four hour ride. Endurance miles. Don’t kill yourself. Throw in a sprint to keep it interesting and fun.
