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Workouts for: 12/28/2009 - 1/3/2010

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

Tuesday 12/29/2009 » Bike

Recovery Miles
Planned Time: 1:00:00

Workout Description:
Goal:To speed the recovery process by riding at an easy pace at low resistance on flat terrain. Benefits include
increasing blood flow to the muscles to help remove muscle soreness, reducing free radical build-up that cause
muscle stress and damage. Studies have shown that active recovery at an appropriate pace leads to faster
recovery than complete rest.

How to do it: Recovery rides should be between 30-120 minutes in length on flat to rolling terrain. Keep your
pedal speed slower than normal, staying in a light gear to keep resistance low. Heart rate must also remain low
even if you hit any hills, just slow down and use your gears to keep the resistance low. The key to recovery rides
is to ride just enough to engage the active recovery process but not long or intense enough to induce a training
stress upon yourself. This is a workout that you will use during all your training periods.

Even though the temptation is there to vegetate on the couch the day following a tough workout, use RR as an
active recovery workout to jumpstart the process of repair and regeneration.

Power Zones Heart Rate Zones for Bike

Lactate Threshold: 250 Recovery Miles: 90 - 126
Recovery Miles 0 - 135 Foundation Miles: 90 - 160
Foundation Miles 138 - 188 Endurance Miles: 90 - 164
Endurance Miles 190 - 225 Tempo: 158 - 162
Tempo 228 - 240 Steady State: 166 - 169
Steady State 242 - 260 Climbing Repeats: 171 - 175
Climbing Repeats 262 - 300 Power Intervals: 180 - 190
Power Intervals 302 -

1 of 3 12/27/2009 9:29 PM
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Wednesday 12/30/2009 » Bike

Power Zones Heart Rate Zones for Bike
Endurance Miles ride Lactate Threshold: 250 Recovery Miles: 90 - 126
Planned Time: 1:00:00 Recovery Miles 0 - 135 Foundation Miles: 90 - 160
Foundation Miles 138 - 188 Endurance Miles: 90 - 164
Endurance Miles 190 - 225 Tempo: 158 - 162
Tempo 228 - 240 Steady State: 166 - 169
Steady State 242 - 260 Climbing Repeats: 171 - 175
Climbing Repeats 262 - 300 Power Intervals: 180 - 190
Power Intervals 302 -

Thursday 12/31/2009 » Bike

Recovery Miles
Planned Time: 1:00:00

Workout Description:
Goal:To speed the recovery process by riding at an easy pace at low resistance on flat terrain. Benefits include
increasing blood flow to the muscles to help remove muscle soreness, reducing free radical build-up that cause
muscle stress and damage. Studies have shown that active recovery at an appropriate pace leads to faster
recovery than complete rest.

How to do it: Recovery rides should be between 30-120 minutes in length on flat to rolling terrain. Keep your
pedal speed slower than normal, staying in a light gear to keep resistance low. Heart rate must also remain low
even if you hit any hills, just slow down and use your gears to keep the resistance low. The key to recovery rides
is to ride just enough to engage the active recovery process but not long or intense enough to induce a training
stress upon yourself. This is a workout that you will use during all your training periods.

Even though the temptation is there to vegetate on the couch the day following a tough workout, use RR as an
active recovery workout to jumpstart the process of repair and regeneration.

Power Zones Heart Rate Zones for Bike

Lactate Threshold: 250 Recovery Miles: 90 - 126
Recovery Miles 0 - 135 Foundation Miles: 90 - 160
Foundation Miles 138 - 188 Endurance Miles: 90 - 164
Endurance Miles 190 - 225 Tempo: 158 - 162
Tempo 228 - 240 Steady State: 166 - 169
Steady State 242 - 260 Climbing Repeats: 171 - 175
Climbing Repeats 262 - 300 Power Intervals: 180 - 190
Power Intervals 302 -

2 of 3 12/27/2009 9:29 PM
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Saturday 1/2/2010 » Bike

Power Zones Heart Rate Zones for Bike
Endurance Miles ride Lactate Threshold: 250 Recovery Miles: 90 - 126
Planned Time: 1:30:00 Recovery Miles 0 - 135 Foundation Miles: 90 - 160
Foundation Miles 138 - 188 Endurance Miles: 90 - 164
Endurance Miles 190 - 225 Tempo: 158 - 162
Tempo 228 - 240 Steady State: 166 - 169
Steady State 242 - 260 Climbing Repeats: 171 - 175
Climbing Repeats 262 - 300 Power Intervals: 180 - 190
Power Intervals 302 -

Sunday 1/3/2010 » Bike

Power Zones Heart Rate Zones for Bike
Endurance Miles ride Lactate Threshold: 250 Recovery Miles: 90 - 126
Planned Time: 2:00:00 Recovery Miles 0 - 135 Foundation Miles: 90 - 160
Foundation Miles 138 - 188 Endurance Miles: 90 - 164
Endurance Miles 190 - 225 Tempo: 158 - 162
Tempo 228 - 240 Steady State: 166 - 169
Steady State 242 - 260 Climbing Repeats: 171 - 175
Climbing Repeats 262 - 300 Power Intervals: 180 - 190
Power Intervals 302 -

3 of 3 12/27/2009 9:29 PM