in love

I am not even sure what this add is for but who cares.

Ups and downs

Yes it has been some time since last writing over here however things were messed up please forgive. Well its not like any one was reading this any way.

So I have some numbers
Days off the bike 2
Days off the booze 35
Days until first race Schabobele 80
Threshold 210watts

Here is my schedule for this week.

Monday: Off day, chill out, if you really want to ride go spin for no more than an hour at less than 100 watts

Tuesday: 3 X 12s
-Warm-up: 10min @ 100 watts
2min @200watts: 2min @ 100 watts
4min @ 200watts: 4min @ 200 watts
8min @ 100 watts
-Work-out: 3 X 12min 200 watts: 3min 50 watts
-Cool-down: 5-10min at 50 watts

Wednesday: 60-90min at 100 watts with an 8 sec burst every 5min. The burst shouldn’t be a full sprint, just accelerate and spin out whatever gear you happen to be in.

Thursday: Sweet Spot
-Warm-up: Ride for at least 30min, 100-150 watts
-Work-out:At Jefferson Barracks, do a solid 45min effort.
Keep it as smooth as possible but do harder up the hills than on the flats or on the way down. Really rock out the last 15min. Shoot for 250-300 watts on the climbs
-Cool-down: Ride home nice and easy

Friday- Off

Saturday-
Endurance
-120 min. @ 150-180 watts
-15 second sprint in your hardest gear every 10min (you’ll be over geared, just try to get on top of it)
-After each sprint let your power slowly return to the target wattage over 3min or so as you recover

Sunday- Just ride your bike, do whatever you want, ride fast, ride slow, just have fun