Below is a sample program for Chris Miller. Chris contacted Brian in need of some help in getting back into competitive cycling after taking 2 years off from racing. Chris had been a Category 3 cyclist and needed help figuring how to fit training into his life in addition to a full time job. He can fit training into his schedule 5 days a week and plans to also spend some of these days in the gym. Here is a sample of his schedule.
Chris Miller
Level I, Cycling
Week: 12/12 - 12/19
Monday:
- E2 (30min.)
- Tempo (45min)
- E2 (30min)
Tuesday:
- Weights (PM)
- See your weight program
Wednesday:
- E2/E3 (60min)
- Strength Endurance (SE)- 5x10min
- Tempo (30min)
- E2 (15min)
Thursday:
Friday:
- Weights- see weight program
- Spin Class at the gym
Saturday:
- High Cadence E2 (60min)
- High Cadence E3 (45min)
- VO2 Intervals- 6x4min
- E2 (1.5hrs)
Sunday:
Comments: Chris, this week we are working on strength as well as endurance. Use your days off to relax and stretch- remember that this is just as important as your workouts. The weight sessions should be done as per your weight program. Great job so far! I will talk to you next week.
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