How's that for quick service?

Consider the following as a rough guide (starting point) to design your own program:


OCTOBER



Weights - This is a transition month. Don't worry about the amount of weight you are using. Try varied exercises including back extensions, leg presses, leg curls, calf raises, bench press, and abdominal work. Aim for 12 to 20 reps for 1 to 3 sets, 3 times a week.



Stationary bike - the goal is fast cadence, interval work. Warm up for 15 minutes. Do step intervals (30 sec with 60 sec easy spinning, 60 sec with 60 sec easy spinning, 90 sec with 60 sec easy spinning, up to a 3 minute exercise interval and then cycle back down). Aim to keep your cadence above 90 and heart rate at 80-90% MHR. Cool down for 15 minutes. Three times a week.



X-training sport - This is an important strategy to prevent boredom and staleness. Consider swimming, x-country skiing, whatever, but don't forget to take a day or two off just as you did during the regular cycling season.



NOVEMBER/DECEMBER



Weights - Now that you are into the routine, it is the time to begin to build muscle mass. 3 days a week, 8 to 12 reps, 2 to 3 sets.



Stationary bike - Time to move into an endurance phase with a moderate cadence of 85-95 with heart rate at 75% max. Do a 15 minute warm up, a 12 minute ride, and then a 3 minute rest with easy spinning. Three times a week.



X-training sport - Still important to prevent boredom and staleness. Swimming, x-country skiing, whatever.



JANUARY/FEBRUARY



Weights - Still working on bulk and strength - 6 to 10 reps, 3 or 4 sets, 3 times a week. Try to add a fast component in the lifting phase (explosive power) to prepare for the demands of cycling.



Stationary bike - Back to speed work. 10 all out sprints of 20 seconds in the highest gear and the fastest cadence you can manage. Then easy spinning for 5 minutes between sprints. Cool down for 15 minutes. Three times a week.



X-training sport - Hang in there, this remains a key to prevent boredom and staleness.



Mountain biking - If weather permits, consider throwing ina little mountain biking. Experience (and internalizing instincts on conditions) gained will boost your ability to handle skids, slippery roads, unexpected excursions off the pavement, and even riders who go down in front of you. One of the skills, along with balance, is developing the right instincts on the brakes. When your tires are at risk of losing traction, remember that braking hard in turns or during a skid will only put you on the ground. You can't have control unless your wheels are free to turn. This is a common thread for wet and slippery pavement, dirt, or a light covering of snow.



MARCH



Time to prepare for endurance on the bike again. Lighter weights (maybe 75% of the weight used in Jan/Feb), more reps (12 to 15, 1 to 2 sets). And only twice a week with the balance of the time back on the bike again.



Road riding - Time to get out on the road again - endurance rides with occasional sprints on the bike until your base of 500 miles has been established. Or, you could just do what we do! hahahah! JJ