Mon: Upper Body Strength Routine #1; 8 miles Off (wet roads)
Tues: Lower Body Strength Routine #3; 13 miles Off (wet roads)
Wed: Upper Body Strength Routine #2; 15 miles 13 miles (pace)
Thurs: Lower Body Strength Routine #2; Off 15 miles (brisk)
Fri: Upper Body Strength Routine #3; 13 miles (pace)
Sat: 38 miles (pace)
Sun: 11 miles (pace)
Week 3 Scheduled Mileage: 98
Strength training routines at the gym: M-F, 6am
Century training rides: M-W, F, 7pm; Sat, 9am; Sun, 7:30am
Random Notes to Self:
- As noted on Day 5 of Week 2, my legs have been feeling fatigued lately, which I think I can attribute to the fact that I've been trying to maintain my progress in the weight room and implement a Century Training program at the same time.
- Need to revise my workout and ride schedule.
For the next few weeks, I'm going to switch my program around and do upper body routines on Mondays, Wednesdays and Fridays, and lower body routines on Tuesdays and Thursdays, with daily core exercises. I hope this will better allow my legs to recover for my long rides on Saturdays. As my strength and endurance improves, I'll continue tweaking my strength training programs and adding weight to hopefully prevent plateaus.
"'Easy' means taking a leisurely ride, 'pace' means matching the speed you plan to maintain for the century, and 'brisk' means cycling faster than your century pace."
- America by Bicycle's Century Challenge & Endurance Cycling Training Guide, reproduced with permission by Rodale Press