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Workouts for: 1/25/2010 - 1/31/2010

Workout Overview
Planned: Actual:
8.5 hours 0 hours
0 Cals 0 Cals

Monday 1/25/2010 » Strength

Heart Rate Zones for Strength
Transition period lifting Recovery Miles: 88 - 123
Planned Time: 1:00:00 Foundation Miles: 88 - 156
Endurance Miles: 88 - 160
Workout Description: Tempo: 154 - 158
3 sets, 15-20 repetitions Steady State: 161 - 165
Climbing Repeats: 167 - 170
Exercises: Power Intervals: 176 - 190

squats
chest press
seated row
shoulder press
leg extension
lat pulldowns
bicep curl
leg curl
tricep extension
abs and low back- do to exhaustion

1 of 5 1/25/2010 8:46 AM
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Tuesday 1/26/2010 » Bike

Tempo 1x30min
Planned Time: 1:00:00

Tempo 1x30min
Exercise Notes: Goal: Strategically placing tempo workouts into your training program has many advantages:
Greater comfort while cruising on rolling terrain. Better fuel utilization during long races or rides. Increased
capacity for more intense workouts. Better power at moderate intensities. Increased muscle glycogen storage
capacity. Improved free fatty acid oxidation, which spares muscle glycogen. Increased mitochondrial
development, structures within the muscle cells that produce energy. Improved aerobic efficiency. How to Do It:
Pedal speed should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps
increase pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during
your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle
groups before training heads into more explosive workouts. It is important that you try to ride the entire length of
the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at
the prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the CTS
field test.
Duration: 30 min
Cadence: 70 - 75
HR Zone: 4
Power Zones: 4
RPE: 7
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

2 of 5 1/25/2010 8:46 AM
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Wednesday 1/27/2010 » Strength

Heart Rate Zones for Strength
Transition period lifting Recovery Miles: 88 - 123
Planned Time: 1:00:00 Foundation Miles: 88 - 156
Endurance Miles: 88 - 160
Workout Description: Tempo: 154 - 158
3 sets, 15-20 repetitions Steady State: 161 - 165
Climbing Repeats: 167 - 170
Exercises: Power Intervals: 176 - 190

squats
chest press
seated row
shoulder press
leg extension
lat pulldowns
bicep curl
leg curl
tricep extension
abs and low back- do to exhaustion

3 of 5 1/25/2010 8:46 AM
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Thursday 1/28/2010 » Bike

Tempo 1x30min
Planned Time: 1:00:00

Tempo 1x30min
Exercise Notes: Goal: Strategically placing tempo workouts into your training program has many advantages:
Greater comfort while cruising on rolling terrain. Better fuel utilization during long races or rides. Increased
capacity for more intense workouts. Better power at moderate intensities. Increased muscle glycogen storage
capacity. Improved free fatty acid oxidation, which spares muscle glycogen. Increased mitochondrial
development, structures within the muscle cells that produce energy. Improved aerobic efficiency. How to Do It:
Pedal speed should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps
increase pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during
your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle
groups before training heads into more explosive workouts. It is important that you try to ride the entire length of
the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at
the prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the CTS
field test.
Duration: 30 min
Cadence: 70 - 75
HR Zone: 4
Power Zones: 4
RPE: 7
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

4 of 5 1/25/2010 8:46 AM
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Saturday 1/30/2010 » Bike

Tempo 1x30min
Planned Time: 2:00:00

Tempo 1x30min
Exercise Notes: Goal: Strategically placing tempo workouts into your training program has many advantages:
Greater comfort while cruising on rolling terrain. Better fuel utilization during long races or rides. Increased
capacity for more intense workouts. Better power at moderate intensities. Increased muscle glycogen storage
capacity. Improved free fatty acid oxidation, which spares muscle glycogen. Increased mitochondrial
development, structures within the muscle cells that produce energy. Improved aerobic efficiency. How to Do It:
Pedal speed should be low. Try a 70-75 RPM range while staying at the prescribed heart rate intensity. This helps
increase pedal resistance and strengthens leg muscles. Also try to stay in the saddle when you hit hills during
your tempo workouts. This adds more pedal resistance and readies the connective tissues and supporting muscle
groups before training heads into more explosive workouts. It is important that you try to ride the entire length of
the tempo workout with as few interruptions as possible - tempo workouts should consist of consecutive riding at
the prescribed intensity to achieve maximum benefit. This intensity will be determined by the results of the CTS
field test.
Duration: 30 min
Cadence: 70 - 75
HR Zone: 4
Power Zones: 4
RPE: 7
Power Zones Heart Rate Zones for Bike
Lactate Threshold: 265 Recovery Miles: 88 - 123
Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

Sunday 1/31/2010 » Bike

Power Zones Heart Rate Zones for Bike
Endurance Miles ride Lactate Threshold: 265 Recovery Miles: 88 - 123
Planned Time: 2:30:00 Recovery Miles 0 - 132 Foundation Miles: 88 - 156
Foundation Miles 106 - 186 Endurance Miles: 88 - 160
Endurance Miles 119 - 199 Tempo: 154 - 158
Tempo 212 - 225 Steady State: 161 - 165
Steady State 228 - 238 Climbing Repeats: 167 - 170
Climbing Repeats 252 - 265 Power Intervals: 176 - 190
Power Intervals 268 -

5 of 5 1/25/2010 8:46 AM