So having purchased a KK Road Machine and setting up my own personal trainer dungeon, I’m ready for a winter cooped up and hopefully improving my bike leg.
I’ve got about 7-8 hours a week I can “budget” to the bike, and I want to make it my focus for most of the winter, after a half-marathon in the middle of November. I want to focus on Olympic and HIM distance races; as of right now, my speed in sprint tris is about ~23 on a flat course, and the one Olympic I’ve done so far I went 1:08 on a fair course (will be faster after Sunday).
Ignoring everything else (that pesky swim/run thing), how does this look as a base schedule?:
T: Tempo Ride (90-95% of max RPE)
Th: Mid-distance intervals (3x15, 2x20, etc.)
F: Shorter intervals (10x2, 5x5, etc.)
S: Repeat T
Sun: Repeat Th
So far, I’ve ridden well less than 1,000 miles on a bike, period, and have seen huge gains, and am hoping to increase my output substantially this winter.