Tim D’s Training

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.