April 14-20

I really want to ask you to take a big chunk of time to rest, nothing else, but considering the winter we have been having and the fact that it is going to be a really nice week we will work that in after the 5/10 Castlewood race. Hopefully we can rebound that rest into a better result at Matson so you believe more in what we are doing.

For the four weeks our goal is to put some quality base miles in on the bike. This means all aerobic riding. No group rides and no mountain biking. Try to think of flat courses to ride and if not I would recommend a 12-27 cassette and concentrate on really going slow on the hills. Everytime your HR goes above the target zone is counter productive. It takes a while to really learn to ride this way, but it is invaluable.

We want to shoot for 10 hrs of riding with a long ride of 3 hrs to start. You are going to feel like you want to do more but we are going to build each subsequent week.

Weeks are Mon-Sun. Since there is no real recovery time needed I would shoot for something like this, the order is not planned other then the two longer workouts being back to back. As long as you get the long ride in all at once you can split any of the others into an AM and PM.

Mon- Full day of rest- NOTHING! (this will start to be important when we are racing Sun's)
Tues- 1 hrs
Wed- 1.5 hrs
Thurs- 1 hr
Fri- 1.5 hrs
Sat- 2 hrs
Sun- 3 hrs