Training This Week

With the warm weather last weekend (60's) I was able to get in a few hours outside on Saturday and since have been riding mainly recovery miles inside. The next seven days have a couple of days with the 15 x1 minute power intervals with a cadence goal of 110-120 (so, big power at the high cadence...lots of fun) and the indoor time trial this Sunday. While I do weight train all year in the winter I increase the time and add in some plyometrics. I teach two classes on Wednesday mornings. The first is a 55 minute spin and the second a 55 minute circuit. During the racing season I teach but don't participate. From late fall through early spring I do both. It's a tough two hours but a great part of the weekly training. The circuit will include plenty of pushups (a goal of 100 during the class), rows, curls and presses, planks of many types, step ups, lunges to the front, back, sides and angled, single leg squats and balance work, lots of core and foundation work, and a nice mix of plyometrics like lunge jumps, power jumps, speedskaters, etc. We pretty much hit every muscle group and then work on explosive power.