So here's the plan! Every race in RED is A priority (meaning a full taper and peak for the event), the BOLD races are B priority and only get a 3 day taper, and the NORMAL font are C priority races. Next we have our weekly training hours. I always take an easy week after 3-4 hard weeks. During the base phases, I work up the volume of my training and keep the intensity fairly easy. After that is the build phase, where volume of training gradually decresases while the intensity greatly increases. Finally, the key part of my plan is the Peak and Race phases. I keep the same frequency of workouts (ie 8 workouts/week), but they become VERY small in volume and VERY high in intnsity. During peak periods I will do some intense intervals one day, then completely recover the net day, then repeat again the next. Race periods are simply a manner of maintaining peak fitness. Do a low volume, but keep the intensity high.
Ahhh....moving on. The next 6 colums specify the types of workouts I'm going to preform. I have a list (you might have guessed!) of all the workouts I'll specificlly do right here:
There you have it. For example, today I did a 1 hr, 25 min workout with 5x4 intervals of M2 and 5x3 intervals of P1. Thats a key for Muscular endurance and Power intervals, and the respective workouts that I did.
Sounds complicated? No, but this year I'm keeping track of what I'm doing so I don't burn out again. Hell, maybe I'll even get faster if I actually put the base miles in before Spring Break! Supplemeted with a good weight lifting program in the winter focusing on the core muscles, I can't go wrong.
I have to admit, if this schedule doesn't let me have fun I'm disching it ASAP. But I figure that at least for the off season, its a good idea to follow. Let me know what you think.
Get out there and ride! I met two new people today while riding the trainer outside in the courtyard who wanted to ride with me as soon as I get better. You should too!