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If you are Level One...
If you are Level Two...
If you are Level Three...
Explanation
June  |  July  |  August  |  September

July 2002: Spokane Century
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
  1
Full Strength and sit ups
Full Strength and sit ups
Full Strength and sit ups and 45 min cross training
2
Moderate spin 60 min
Intervals 15 min warmup 5 sets 3 min moderate 2 min rest 15 min cool down
Intervals 15 min warmup 5 sets 5 min moderate 2 min rest 15 min cooled
3
Easy spin 30 min
Easy spin 30 min
Easy spin 30 min
4
Happy 4th of July!
Happy 4th of July!
Happy 4th of July!
5
Rest
Rest
Rest
6
Team Ride #4

Pt. Reyes Ride
30-35 miles
8:00am
7
Easy spin 60 min
Easy spin 60 min
Easy spin 20 min
8
Full strength and sit ups
Full strength and sit ups
Full strength and sit ups and 45 min of cross training
9
Intervals 15 min warmup 6 sets-2min moderate / 2 min rest 15 min cooled
Intervals 15 min warmup 7 sets-3min moderate / 2 min rest 15 min cooled
Intervals 15 min warmup 7 sets-5min moderate / 2 min rest 15 min cooled
10
Rest
Rest
Rest
11
Moderate spin 45 min upper body strength and situps
Moderate spin 45 min upper body strength and situps
Moderate spin 45 min upper body strength and situps
12
Rest
Rest
Rest
13
Buddy ride 30 miles
Buddy ride 30 miles
Buddy ride 30 miles
14
Moderate spin 20 min
Moderate spin 20 min
Moderate spin 20 min
15
Full strength and situps
Full strength and situps
Full strength and situps and 45 min cross training
16
Intervals 15 min warmup 5 sets-4 min moderate / 2 min rest 15 min cooled
Intervals 15 min warmup 5 sets-5 min moderate / 3 min rest 15 min cooled
Intervals 15 min warmup 5 sets-5 min moderate / 3 min rest 15 min cooled
17
Rest
Rest
Rest
18
Moderate spin 30 min / upper body and situps
Moderate spin 30 min / upper body and situps
Moderate spin 45 min / upper body and situps
19
Rest
Rest
Rest
20
Healdsberg Metric Century (optional)
21
Team Ride #5

Calaveras Ride in Sunol meet 7:30 40-50 miles
22
Full strength and situps
Full strength and situps
Full strength and situps and 45 min cross training
23
Intervals 15 min warmup 5 sets-5 min moderate / 2 min rest 15 min cooled
Intervals 15 min warmup 5 sets-3 min hard / 3 min rest 15 min cooled
Intervals 15 min warmup 6 sets-5 min hard / 2 min rest 15 min cooled
24
Rest
Rest
Rest
25
Moderate spin 60 min / upper body and situps
Moderate spin 60 min / upper body and situps
Moderate spin 60 min / upper body and situps
26
Rest
Rest
Rest
27
Team Camping Trip and ride (optional) Details to follow

28
Team Camping Trip and ride 1.5 hours moderate pace
29
Full strength and situps
Full strength and situps and 30 min easy spin
Full strength and situps and 30 min easy spin
30
Intervals 15 min warmup 5 sets-3 min hard 2 min rest 15 min cooled
Intervals 15 min warmup 5 sets-4 min hard 2 min rest 15 min cooled
Intervals 15 min warmup 5 sets-6 min hard 2 min rest 15 min cooled
31
Rest
Rest
Rest






 

If you are Level One...
If you are Level Two...
If you are Level Three...
Explanation

June  |  July  |  August  |  September

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