January 30, 2006: Training Plan

Well, Mark and I set up our training plan on our Portola Valley loop ride that we usually do. The first thing to do is establish my training zones:

My Zones (based on max HR=190 bpm):

1. Light Intensity ............. 0 - 90 bpm ......... 0 - 47% of MHR
2. Fat Burn .................... 90 - 125 bpm ...... 48 - 64% of MHR
3. Aerobic .................... 125 - 159 bpm ....... 65 - 84% of MHR
4. Max Aerobic ........... 160 - 179 bpm ....... 85 - 94% of MHR
5. Anerobic ................. 180 - 190 bpm ....... 95-100% of MHR

Our training schedule goes something like this:

• Mon: Recovery Day (Zone 2) - ride at pace <>
• Tues: Climbing Intervals (Zone 3-5) - ride 1/2 the climb at 85-95% of MHR then 95%+ to the top. Recover on flats and downhills.
• Wed: Recovery Day (Zone 2) - ride at 48-65% of MHR
  
• Thur: Speed Workout (Zone 4) - ride at 85-95% of MHR for as long as we can.
• Fri: Recovery Day (Zone 2) - Zone 2-3
  
• Sat: MVV Club Ride (Zone 3 & 4) - work on distance, climbing, pacelines and skills.
• Sun: Daddy and Dale Day (Zone 1) - any bike riding is with my son.

Now we just need to stick with this the best we can as I go back to work at Oracle.