Recommended
Training Plan for ALC Riders
By: Curtis Cramblett, physical therapist, cycling
coach, strength and conditioning specialist
Recommended
training for ALC based on a 15 mph avg speed. All times are listed
in hours and the * = rides that are rolling. Other rides are spend
80+ % of the time in EASY aerobic heart rate zones.
| Week |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Total
Hours
|
|
4/5/04
|
Off
|
1.0
|
1.0
|
1.5
|
Off
|
3.0
|
2.0
|
8.5
|
|
4/12/04
|
Off
|
1.0
|
1.5
|
1.5
|
Off
|
3.0
|
2.0
|
9.0
|
|
4/19/04
|
Off
|
1.0
|
Off
|
1.0
|
Off
|
1.0
|
2.0
|
5.0
|
|
4/26/04
|
Off
|
1.0
|
1.5
|
Off
|
2.0
|
3.5
|
2.0
|
10.0
|
|
5/3/04
|
Off
|
1.0
|
1.5
|
Off
|
2.0
|
3.5
|
2.5
|
10.5
|
|
5/10/04
|
Off
|
1.0
|
Off
|
1.0
|
Off
|
1.0
|
2.5
|
5.5
|
|
5/17/04
|
Off
|
1.0
|
1.5
|
Off
|
2.5
|
4.0
|
3.0
|
12
|
|
5/24/04
|
Off
|
1.0
|
Off
|
1.5
|
2.5
|
4.5
|
3.5
|
13
|
|
5/31/04
|
Off
|
1.0
|
Off
|
1.5
|
Off
|
1.5
|
2.0
|
6.0
|
|
6/7/04
|
Off
|
1.0
|
Off
|
1.o
|
Off
|
0.5
|
Off
|
ALC
|
