Wednesday, March 24, 2010
Spring is here for real in MN, although we could always get snow or what have you this time of year. Be that as it may, I'm back to a four-ride per week rhythm, focused on three things: body position, cadence, and strength. So here's how a typical week looks.
Monday: off day
Tuesday: body position day--5 min warm-up, 2 min up, 3 min in the drops, repeat for the remainder of the ride. As I progress, I will go to a 1 up, 4 down rhythm.
Wednesday: cadence day--while it's easy to hit and hold a particular cadence on the trainer, I find it almost impossible to do that on the road. So instead of shooting for a particular cadence I shoot for a range. This time of year I warm up for 10 minutes at my normal 90-95 rpm and then take it up to between 100-110 for the remainder of the ride. I don't focus on speed, avg speed, time, or anything else. I focus in like a laser beam on my cadence and pedaling motion.
Thursday: off day
Friday: off or strength day--after a 10 minute warm up on a fairly hilly course I stick the chain up in the big ring and do whatever I have to do to make it home in the biggest gears possible. I don't stay in one gear (that's an exercise I do later in the year), I simply do whatever I must to keep that chain in the big ring! The idea is to force my lazy butt to develop muscle that will be so vital later in the year when I'm trying to keep up with Chris Rivera!
Saturday: off or strength day (depending on what I did Friday).
Sunday: free ride. I try to take it easy this day and just get some miles in. I say "try" because sometimes I feel good on the bike and it's so hard not to hammer. But rest and recovery, as well as just enjoying cycling, are important too.
My goal for March is to get 150 miles in and I'll go over that a bit, probably by 25 miles. April is more ambitious, about 250, but unfortunately for my cycling goals I'm heading to India for one month. So the miles will be down but I'll keep working hard while I'm over there trying to keep myself in shape.
If any of you Team Late folks are reading this, I can't wait to hit the roads with you! Thanks for reading.