Mar
31
2008 Race Goals:
1. My first race is in Fruita in two weeks. I will be going to Fruita this weekend to pre-ride the course and do some other rides.
2. We got another foot of snow last night. I might be able to get on the road on Wed if it’s warm enough but I think the road riding is going to be touch and go for awhile. And yes, I hate the trainer but I can do it for an hour at a time.
3. I’m doing the CB Xterra in late July.
4. I’m doing a half marathon up here for the 4th of July.
5. I’m trying to get on a relay team for the Maui Channel swim which won’t be until Sept 1st. It’s a 9 mile swim from one island to another. It’s pretty intense and will require me to be down in Boulder a bit this summer so I can train w/ the Boulder master’s. I should know for sure if I’m doing this race by May.
6. I lift weights twice a week right now. One day is upper body and the other is lower. I lifted my lower body this morning and I’m thinking of going to a spin class this evening.
WEEK OF 3/31-4/6
WEEKEND in Fruita.
mon- 45 min EZ spin on the trainer. Dust off the bike, set it up and get your legs moving. VERY EZ Spin, stretch.
tues- 45 min EZ spin on the trainer. SPIN EZ and get in a good stretch. 2 sets of 10 push ups. 2 sets of 15 vups.
wed- 35 min RUN outside. TEMPO pace. 3 sets of 1 min plank
thurs- rest day-off.
fri- 2 hour EZ ride on trails when you get to Fruita. Keep it on the Ezier side.
sat- Ride Fruita. 3 hours.
sun- Ride Fruita. 3 hours.
WEEK OF 4/7-4/13
RACE Fruita
mon- 30 min EZ spin on trainer. Recovery spin, STRETCH.
tues- 35 min RUN outside, STRETCH.
wed- 1 hour Spin Class. 2 sets of 5 min HARD efforts, rest for 5 min in between each.
thurs- 30 min EZ spin on trainer.
fri- 1 hour Ride when you get to Fruita. Spin your legs EZ and STRETCH.
sat- RACE, TT.
sun- RACE, XC.
WEEK OF 4/13-4/20
mon-Boulder. 2-3 hours TEMPO. STRETCH.
tues- Boulder- 1 hour EZ spin. PM-1 hour SWIM.
wed- 1 hour SWIM.
thurs- 1 hour EZ spin outside or in Spin class. STRETCH. 30 min Jog outside. 2 sets of 10 push ups. 2 sets of 20 vups. 2 sets of 1 min plank.
fri-Moab.
sat-Moab.
sun-Moab.
WEEK OF 4/21-4/27
mon-rest day-off.
tues- 1 Hour spin class, TEMPO with some LT efforts. STRETCH.
wed-2 hours, STEADY TEMPO outside on the road. STRETCH. 2 set of 20 vups. 2 sets of 10 single leg push ups. 2 sets of 1 min plank.
thurs-35 min RUN outside, TEMPO pace. STRETCH. 45 min PM swim.
fri-rest day-off.
sat-3 hours, ROAD RIDE, get the hours in, keep it steady in your TEMPO zone. STRETCH. 2 sets of 20 vups. 2 sets of 10 single leg push ups. 2 sets of 1:30 min plank.
sun-2.5 hours, ROAD RIDE. AGAIN, TEMPO pace. Keep it steady and stay on the gas…STRETCH.
WEEK OF 4/28-5/4
NATHROP MSC.
Mon-rest day-off.
tues-20 min WARM up jog on tmill, LIFT, workout that Becca and you did!
wed-2 hours, TEMPO on the road.
thurs-rest day-off.
fri-1.5 hours, TEMPO on the road, STRETCH and get ready to race.
sat-RACE XC.
sun-RACT ST.
WEEK OF 5/5-5/11
mon-1 hour EZ spin, STRETCH.
tues-rest day-off.
wed-30 min EZ EZ jog outside, STRETCH, YOGA in the PM.
thurs-
fri- To BAJA-REST DAY-off.
sat-30 min EZ jog, not on beach, will hurt your ankles, stay on the road.
sun- REST DAY-off. RELAX. SURF.
WEEK OF 5/12-5/18
mon- 35 min EZ jog, STRETCH.
tues- rest day-off.
wed- 35 min EZ jog, STRETCH. 2 sets of 25 vups. 2 sets of 1:30 min PLANK. 2 sets of 15 push ups.
thurs- rest day-off.
fri-BACK from BAJA.
sat-2 hours, ENDURANCE SPIN, just get your legs moving AGAIN. STRETCH.
sun-3 hours, TEMPO. Keep it steady. STRETCH.
WEEK OF 5/19-5/25
mon-rest day-off.
tues- 2 hours, road bike, STEADY TEMPO. 2 sets of 1 min plank. 2 sets of 25 straight let vups. 2 sets of 20 push ups.
wed- 1.5 hours, road ride, E. 2 sets of 15 min LT efforts, push yourself. Rest for 8 min in between each. STRETCH.
thurs- 45 min SWIM.
fri- 1 hour EZ spin, STRETCH.
sat-FLY to wedding. Rest day off or if you have time, 30 min RUN outside. STRETCH. 2 sets of 1 min plank.
sun- REST Day-off.
WEEK OF 5/26-6/1
mon- 45 min Long run, keep it steady. STRETCH.
tues- 30 min Hard run, TEMPO/LT. Go hard. STRETCH. 2 sets of 20 straight leg vups. 2 sets of 1 min plank. 2 sets of 20 push ups.
wed- rest day-off.
thurs- rest day-off.
fri- 45 min LONG run, 15 sets of 1 min HILL sprints, rest for 1 min in between each. These will hurt, go HARD. STRETCH.
sat-Back from wedding.
sun- 2 hours, Road bike, STEADY tempo. STRETCH. 2 sets of 20 single leg push ups.
WEEK OF 6/2-6/8
mon- 30 min SWIM, STRETCH. 2 sets of 1 min plank.
tues-20 min WARM up RUN ON TMILL, LIFT.
wed-40 min Run outside, TEMPO ZONE. STRETCH. 2 sets of 1 min plank.
thurs-1.5 hours TEMPO ride. Keep it steady. STRETCH.
fri- rest day-off. YOGA.
sat- 2 hours, Road ride, E zone. STRETCH. 2 sets of 20 single leg push ups.
sun- 45 min RUN. STRETCH. TEMPO zone. STEADY hill climb.
WEEK OF 6/9-6/15
mon-REST DAY-off.
tues- 45 min RUN outside. E zone. 5 sets of 2 min Hill repeats, rest for 2 min in between each. STRETCH.
wed- 1.5 hours, MTN bike ride, have fun! 2 sets of 1 min plank. 2 sets of 25 vups. 2 sets of 10 single leg push ups.
thurs-YOGA, 35 min SWIM. STRETCH. 2 sets of 1:30 min plank.
fri- rest day-off.
sat-2 hours, TEMPO. 2 sets of 20 min LT efforts on a slight climb. STRETCH.
sun- 2 hours, TEMPO. STRETCH.
WEEK OF 6/15-6/22
CB RACE!
mon- rest day-off. YOGA.
tues-1 hour EZ swim, STRETCH.
wed- 45 min RUN outside. 2 sets of 20 single leg push ups.
thurs-1 hour EZ swim, STRETCH.
fri- 1 hour EZ spin, 10 min of TEMPO. That’s it. Short and sweet, then rest.
sat- RACE CB.
sun- 45 min SWIM, STRETCH.
WEEK OF 6/23-6/29
mon- rest day-off.
tues- 1 hour long run outside, STRETCH. Keep it in your Endurance zone.
wed- 45 min SWIM, STRETCH. 3 sets of 10 push ups.
thurs-1.5 hour Long EZ run outside, STRETCh. PM YOGA.
fri- rest day-off.
sat- 1.5 hours, Endurance ride, STRETCH. 2 sets of 20 vups. 2 sets of 1 min plank.
sun- 1.45 LONG, slow run, STRETCH.
WEEK OF 6/30-7/6
1/2 marathon, the 4th
mon- rest day-off.
tues- 1.5 hours, TEMPO RIDE, have fun.
wed- rest day-off.
thurs- 30 min EZ jog, STRETCH.
fri- Race. 1/2 Marathon!
sat- 45 min Swim, EZ. Recovery.
sun- rest day-off. RELAX.
WEEK OF 7/7-7/13
mon-rest day-off, RELAX.
tues-1 hour SWIM, STRETCH. 2 sets of 10 single leg push ups. 2 sets of 1 min plank.
wed-1.5 hour road ride , TEMPO. Keep it steady and consistent. 2 sets of 20 straight leg vups.
thurs-rest day-off, YOGA.
fri- 2 hour mtn bike ride, E. 2 sets of 1 min plank.
sat-45 min Run on trails, E. Keep it steady, STRETCH. 30 min SWIM.
sun- 2.5 hours, road ride, TEMPO. 2 sets of 10 min LT efforts, rest for 5 min in between each. STRETCH.
WEEK OF 7/14-7/20
SWIM/RUN. Get ready for Xterra on July 27th.
mon-rest day-off.
tues-rest day-off.
wed-1 hour Long run, Endurance zone. STRETCH 2 sets of 1 min plank. 2 sets of 20 push ups.
thurs- 2 hour HARD ride. MTN. Tempo zone with 2 sets of 20 min LT efforts. Rest for 10 min in between each. 2 sets of 1 min plank.
fri- 45 min SWIM. STRETCH.
sat- 1 hour LONG, EZ run on trails. STRETCH. 2 sets of 15 push ups.
sun- 3 hours, LONG Endurance road ride. SPIN and stretch afterwards. 2 sets of 25 straight leg vups.
WEEK OF 7/21-7/27
RACE Xterra
mon- rest day-off.
tues- 30 min EZ jog, STRETCH. 2 sets of 15 push ups.
wed- 1.5 hour TEMPO mtn bike ride, Do not go into LT. Keep it steady without taxing. STRETCH.
thurs- 25 min EZ swim. STRETCH. 2 sets of 1 min plank.
fri- rest day-off.
sat- 1 hour EZ ride, STRETCH. Keep it EZ.
sun-CB XTERRA.
WEEK OF 7/28-8/3
mon-rest day-off.
tues-rest day-off.
Feb
29
2008 Goals:
-Get Fit and Stay Healthy
-Race Local Mountain bike races, enjoy the community, stay healthy and injury-free.
2008 Race Schedule:
-Mtn States Cup, Some Winter Park, schedule TBD.
WEEK OF 3/1-3/9
sat- 2 hours EZ with Phoenix group. Keep Cadence 90-100. STRETCH.
sun- 30 min Spin Warm up on Spin bike, LIFT. STRETCH.
mon- rest day-off.
tues-Post work ride, get on bike at 4:30 or 5. Spin for 1.5 hours, EZ. STRETCH. This is AN OUTDOOR RIDE.
wed-20 min Warm up on Spin Bike, LIFT.
thurs- YOGA. Rest day.
fri- Play! Rest day.
sat- 2.5 hours WITH phoenix. STRETCH.
sun- 2-3 hours, ride outside, STRETCH. 2 sets of 1 min plank. 2 sets of 25 vups.
WEEK OF 3/10-3/16
mon- rest day-off.
tues- 1 hour EZ spin after work, STRETCH. 2 sets of 1 min plank.
wed- 20 min WARM up on spin bike, LIFT. STRETCH.
thurs- YOGA. REST DAY.
fri- 20 min EZ WARM UP on bike, LIFT. STRETCH.
sat- 2-3 hours Mellow group ride with Phoenix. ENJOY! STRETCH.
sun-2.5 hours, Cadence 85-95, Keep it steady on the flats. STRETCH. 2 sets of 1 min plank.
WEEK OF 3/17-3/23
mon-rest day-off.
tues-rest day-off.
wed-20 min Warm up on bike. LIFT. STRETCH.
thurs-20 min WARM up on spin bike, YOGA.
fri-1 hour Spin after work. Spin the legs and stretch.
sat-2 hours, with Phoenix crew.
sun-rest day-off. RELAX.
WEEK OF 3/24-3/30
mon-rest day-off. MEETING.
tues- 1.5 hour Spin outside after work. ENJOY! RPM 85-95.
wed- 20 min WARM up spin on bike, lift with becca at 5:30. STRETCH.
thurs- 1 hour EZ spin after work, STRETCH.
fri- rest day-off.
sat- 2 hours, Fun ride with Phoenix.
sun- 2.5 hours, Endurance pace. RPM 85-95. STRETCH. 2 sets of 1 min plank. 2 sets of 25 vups. 2 sets of 20 single leg push ups.
WEEK OF 3/31-4/6
mon-rest day-off. MEETING.
tues- 1 hour EZ spin after work. STRETCH.
wed- 20 min WARM up on spin bike, LIFT. STRETCH and roll IT band on both legs.
thurs- YOGA. REST day-off.
fri-1.5 hours after work. HR in your E zone. 140-150. STRETCH.
sat- 2 hours with Phoenix group. E zone. Enjoy. 2 sets of 30 vups. 2 sets of 1:30 min plank.
sun- 2 hours to Jamestown. Don’t worry about HR, just see how your knee feels and enjoy the ride.
WEEK OF 4/7-4/13
mon-rest day-off.
tues- rest day-off.
wed- 20 min EZ warm up on spin bike, LIFT. STRETCH.
thurs- Yoga.
fri- 1.5 hour Ride after work. HR 140-150.
sat- 2 hour ride with Phoenix, STRETCH.
sun- 2 hour ride, HR 145-150, Climb to Jamestown. STRETCH. 2 sets of 10 push ups. 2 sets of 20 vups. 2 sets of 1 min plank.
WEEK OF 4/14-4/20
Mon-rest day-off.
tues- 2 hours, E zone after work. STRETCH. 3 sets of 30 vups.
wed- 20 min WARM up on Spin bike, Lift on own. STRETCH.
thurs- YOGA.
fri- 30 min WARM UP on bike, lift with Becca at 5.
sat- 2-3 hours, E with Phoenix group. STRETCH. 2 sets of 10 push ups.
sun- 3 hours, climb a bit, keep your Cadence 80-90. STRETCH. 2 sets of 1:30 min plank.
WEEK OF 4/21-4/27
Rest WEEK-
mon-rest day-off.
tues- 20 min Warm up on Spin bike, lift.
wed- Rest day-off. Denver! 2 sets of 1:30 min plank in the AM.
thurs-20 min WARM UP EZ on Spin bike, lift with Becca at 5.
fri- YOGA. Not your usual day, try and find another class. 2 sets of 25 vups.
sat- 2 hours EZ with Phoenix, that’s it. Shut it down after the group ride.
sun-1.5 hours, E. Stay on the flats and spin. 2 sets of 1 min plank.
WEEK OF 4/28-5/4
mon-rest day-off.
tues- 20 min EZ warm up on spin bike, LIFT.
wed- rest day-off.
thurs-YOGA. STRETCH and relax.
fri- 1.5 hours, TEMPO zone on the flats, STRETCH. 2 sets of 10 push ups. 2 sets of 2 min plank.
sat- 2-3 hours with PHOENIX. E zone.
sun- 3 hours, TEMPO. CLIMB and keep it steady the whole time. TEMPO ZONE. STRETCH. 3 sets of 30 vups.
WEEK OF 5/5-5/11
mon-rest day-off.
tues- Yoga.
wed- 20 min Warm up on spin bike, LIFT.
thurs- 1.5 hours Road Ride, ENDURANCE pace, SPIN your legs. STRETCH. 2 sets of 2 min plank. 2 sets of 20 vups. 2 sets of 15 push ups.
fri-rest day-off.
sat- 2.5 hours, E pace with Phoenix group. STRETCH. 2 sets of 1 min plank.
sun- 3 hours, TEMPO. STRETCH.
WEEK OF 5/12-5/18
mon- rest day-off.
tues- YOGA.
wed- 20 min EZ warm up on spin bike, LIFT.
thurs- 1.5 hours, TEMPO zone, keep it steady. 3 sets of 1:30 min plank. 3 sets of 10 push ups. 3 sets of 20 vups.
fri- 2 hours, E zone. STRETCH.
sat- 2-3 hours with Phoenix. STRETCH.
sun- 2 hours, TEMPO. 2 sets of 10 min LT efforts on a slight climb, Jamestown or 4 mile. STRETCH.
WEEK OF 5/19-5/25
REST WEEK.
mon- Rolfing, rest day.
tues-20 min EZ spin, LIFT.
wed- 1.5 hour EZ spin, STRETCH. 2 sets of 20 vups. 2 sets of 10 single leg push ups. 2 sets of 1:40 min plank.
thurs- rest day-off. YOGA.
fri- 20 min EZ spin, lift with becca at 4:30.
sat- 2 hour EZ spin with Phoenix. STRETCH.
sun- rest day-off.
WEEK OF 5/26-6/1
mon- Rolfing, rest day.
tues- Injection. Rest.
wed- 45 min EZ spin if you are feeling up for it. If not, rest again.
thurs- YOGA.
fri- 2 hours, E zone. Keep it steady.
sat- 2 hours with Phoenix.
sun- 30 min EZ spin, lift. STRETCH.
WEEK OF 6/2-6/8
mon- Rest day-off.
tues- 20 min warm up on spin bike, lift.
wed- 1.5 hours E zone. Keep it on the EZIER side. 2 sets of 1 min plank. 2 sets of 20 single leg push ups.
thurs- 1 hour EZ spin, STRETCH. 1 set of 10 min TEMPO to get your legs moving and to open for the test.
fri-LT TEST.
sat- 2 hours, TEMPO. STRETCH.
sun- 2-3 hours, E zone. 2 sets of 1:30 min plank. 2 sets of 20 vups. 2 sets of 20 single leg push ups.
WEEK OF 6/9-6/15
WP Hill Climb on SAT.
mon-Rolfing. Rest.
tues-20 min Warm up on spin bike, lift.
wed-1.5 hours, TEMPO. Keep it steady on a slight climb. STRETCH.
thurs-YOGA.
fri- 1 hour EZ spin, STRETCH. Keep it EZ.
sat- WP RACE.
sun- 2 hours, TEMPO, Push through, you will be tired on this ride. STRETCH.
WEEK OF 6/16-6/22
mon-Rest day-off.
tues- 1 hour EZ spin. STRETCH. Recovery spin. 2 sets of 1 min plank. 2 sets of 20 single leg push ups. 2 sets of 30 vups.
wed-Boulder ST race! Ask Becca about this race.
thurs-20 min WARM up, lift with becca at 5.
fri- rest day-off.
sat-WP pre-ride for next race, have fun, try and keep it at TEMPO with some LT on the climbs. STRETCH.
sun-3 hours, TEMPO, have fun and enjoy the riding in WP. STRETCH.
WEEK OF 6/23-6/29
mon-rest day-off. YOGA.
tues- 1.5 hour EZ spin, STRETCH. 2 sets of 2 min PLANK. 2 sets of 25 straight leg vups. 2 sets of 10 single leg push ups.
wed- RACE ST.
thurs- 30 min EZ warm up on spin bike, LIFT only core and ARMS, no legs.
fri- rest day-off.
sat- 1.5 hours EZ spin, with 10 min of TEMPO to OPEN for the race.
sun- RACE WP.
WEEK OF 6/30-7/6
mon- YOGA. REST Day.
tues- 1 hour EZ spin or 20 min warm up and lift.
wed- ST race.
thurs- 1 hour Spin with 10 min TEMPO.
fri- rest day-off.
sat- 2 hours, E.
sun- 2.5 hours, TEMPO. 2 sets of 20 min LT efforts. Rest for 10 min in between each.
WEEK OF 7/7-7/13
mon-rest day-off.
tues- YOGA, STRETCH.
wed- ST race.
thurs-Phoenix EZ ride.
fri- Rest day-off.
sat- 2 hours in WP. Have fun and push on the climbs.
sun- rest day-off.
WEEK OF 7/14-7/20
Race WP on Sat.
mon-YOGA or off.
tues- rest day-off.
wed- 1.5 hours, TEMPO with 10 min of LT. STRETCH.
thurs-20 min EZ warm up on spin bike, lift with becca at 4:30.
fri-1 hour EZ with 10 min TEMPO. STRETCH.
sat-WP race.
sun-rest day-off.
WEEK OF 7/21-7/27
REST WEEK.
mon- REST DAY.
tues- 1-2 hour fun ride, or YOGA.
wed-RACE ST IF you want!
thurs-Ride if you want, rest if you want.
fri-again, Ride if you want, rest if you want.
sat-2 hour FUN RIDE!
sun-Ride if you want, rest if you want.
WEEK OF 7/28-8/3
mon- rest day-off.
