I thought I would knock the dust off this groups threads and open a new thread on winter cycling training. I am training for my second year of racing Criteriums and just started my new annual training program, soon I will be adding a transformation twist to it as soon as I finish reading the Bill Phillips Transformation book . With my base training I will be doing P90x strength training without the cardio, for that I will be substituting with my bike workouts.
Monday-P90x
Tuesday-1-2 hour Bike Interval training session
Wednesday-P90x
Thursday-1-1.5 hour Bike Interval training session
Friday-P90x
Saturday-2.5-4 hour Bike with Sprint Intervals/P90x Yoga
Sunday-3.5-5 hour Bike /P90x X-Stretch

Last night I did P90x Core Synergistics. Allot of people dont combine strength training with endurance sports and racing but for me it makes all the difference.This is my second year bike racing and 2nd round of P90x and I like the extra core work I get doing Core Synergistics, it helps me sprint better,climb better,turn better,etc.Now that im 44 bone density is something I consider also, strength training helps with that also, as many of you know cyclists hit the pavement often, racing it happens all too often.

Intervals on the trainer last night for 1-hour. I felt like a logged sponge slowly bieng squeezed after about the third one. I did the following:
10 min W/U
3min @170HR
2min @150HR
8x(3min@175HR with 2 min @ 155 between)
5min C/D

P90x Shoulders and Arms last night, I use bands when working out, right now Im using the green, red, black ones.My plan is to keep my reps in the 12-15 rep range and work my way down to the 8-10 range twards the end of my eighteen week challenge, week one almost done. I enjoy the main part of the workout for the most part, Abripper x kills me though. I cant wait for the day where I can make it through 100%.
Next week Ill be doing two a day workouts, I will be doing Insanity in the am, and P90x and Cycling in the pm. I feel its time to crank up the mojo, I started the Healthy Holiday Challenge and Im two weeks behind.

Nothing fancy last night just some Lactate Threshold Intervals


15 minutes warm up (increasing intensity)
5 x (40 sec@ 175 20 sec@145)
3 minutes recovery
5 x (40 sec@ 175 20 sec@145)
3 minutes recovery
5 x (40 sec@ 175 20 sec@145)
3 minutes recovery
5 x (40 sec@ 175 20 sec@145)
5 minutes cool down

P90x Legs and Back & Abripper X, this was a killer workout for me, its probably the esier back workout in P90x. Abripper x is still too difficult, my goal is to finish the program using weight for all the exercises.

Today was a 90 min ride with four sprints, I was on the trainer. The sprints were great to get a feel for harnesing my power and balance, 4 is about all I can do this early in my training!

Quote:

Originally Posted by manymiles Today was a 90 min ride with four sprints, I was on the trainer. The sprints were great to get a feel for harnesing my power and balance, 4 is about all I can do this early in my training!

Also did 30 min stretching, P90x stretch x.

11/21 3 hour Endurance ride in zone 2, which is around 145 HR for me

11/22 Insanity Pure Cardio in the am, P90x Core Synergistics in the PM, what a day! Core synergistics is harder than I remember, it was hard.

11/23 Insanity Cardio Power and resistance in the am.

Quote:

Originally Posted by manymiles 11/23 Insanity Cardio Power and resistance in the am.

PM workout
15 min W/U
4x5x(40"@180+20"@152)
3 min RBI
5 min C/D

On Trainer.......

11/24 Insanity Plyometric Cardio Circuit in the am.

Quote:

Originally Posted by manymiles 11/24 Insanity Plyometric Cardio Circuit in the am.

P90x Shoulders and Arms and Abripper x no Bonus pm workout.

11/25
Insanity Recovery am workout
Bike trainer workout mid morning 90 minutes total
15min W/U
5x(4min@175+2min@152)
5 min C/D

11/26 Back and Legs strength Training, 10k Run.

Insanity Recovery workout, legs are too sore from running this weekend to do two workouts.

Insanity Max Recovery,good stretch workout.

Insanity Core Cardio & Balance am workout,
pm workout on trainer:
10 min W/U
3min @170HR
2min @150HR
8x(3min@175HR with 2 min @ 155 between)
5min C/D