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.

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.