面白そうなトレーニングメニューをネットでみつけたので自分なりにアレンジしてやることにした。
Week 1
Monday: Off
Tuesday: 1 hour with 5 sets of 5 x 15-second Fast Pedaling intervals
Wednesday: 1 hour in the Active Recovery zone
Thursday: 1 hour with 3 x 10-minute Big Gear Tempo intervals at 50 to 70 rpm
Friday: 1 hour in the Active Recovery zone
Saturday: 2 to 3 hours in the Endurance zone
Sunday: 1 hour in the Active Recovery zone
Week 2
Monday: Off
Tuesday: 1.5 hours with 4 sets of 5 x 30-second Fast Pedaling intervals
Wednesday: 1 hour in the Active Recovery zone
Thursday: 1.5 hours with 3 x 15-minute Big Gear Tempo intervals at 60 to 80 rpm
Friday: 1 hour in the Active Recovery zone
Saturday: 3 to 4 hours of Hills
Sunday: 1.5 to 2 hours in the Active Recovery zone
Week 3
Monday: Off
Tuesday: 2 hours with 3 sets of 5 x 1-minute Fast Pedaling intervals
Wednesday: 1 hour in the Active Recovery zone
Thursday: 2 hours with 2 x 20-minute Tempo intervals
Friday: 1 hour in the Active Recovery zone
Saturday: 4.5 hours of Hills
Sunday: 1.5 to 2 hours in the Active Recovery zone
Week 4
Monday: Off
Tuesday: 1 hour of easy pedaling
Wednesday: 1.5 hours. with 5 x 30-secong Fast Pedaling intervals and 1 x 10-minute Tempo interval
Thursday: 1 hour in the Active Recovery zone
Friday: Off
Saturday: Group ride, century or hammerfest
Sunday: 1 hour in the Active Recovery zone