Joe Garrison 2017 Season Micro
Joe -
Good to chat with you today. I know what you want to do for your bike, but I'd like you to trust me for what I think will work. It's not easy to do for a games until later, but good bike fitness is built like compound interest. It's a little bits of daily work that, added up overtime, yield big benefit. Improved bike speed is the function of Fitness, Fit, execution, and equipment (yes it is possible to buy speed, to a point.)
In your case we have found that doing the hard work does work for you, which is great. However we can't continue that all year round and expect to see growth in your fitness. In many ways having an indoor versus outdoor season here in New England is more helpful than being outside year-round.
I think if we can structure this beginning of your season properly, we can set up your bike for gains and build that aerobic engine we will need for next year. Hence the two hard bikes each week, and one aerobic bike. I would prefer the aerobic bike is on the weekends and longer — in the 3 to 4 hours range. That's where you'll see more of a benefit. Based off of your schedule, this is what I'm thinking for your general out season week:
Mon - Day Off
Tue - AM Interval Ride, PM Short Durability run
Wed - Run as Planned.
Thu - AM Interval Ride, PM Short Durability run
Fri - Early on is core / off day, could build to have another Run session of 45 minutes here.
Sat - Aerobic Ride of 2 to 4 hours, Optional Run
Sun - Run as scheduled.
If you can truly be outside year round, nothing wrong with a bigger ride 1x a month like a century if that works.
Let me know what you think!
~ Coach P
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