March
Racing season. Relatively the same training schedule as February.
Early season racing should be used as training.
Never rest the day before the race, always 2 days before.
Rest should be on the bike at 65% of maximum heart rate or below.
Monday: Complete rest day, off the bike.
Tuesday: sprints
Wednesday: Speed and AT
Thursday: endurance ride, same distance as rest ride,
Friday: rest ride
Saturday: pre-race tune up, ride the course, do 5 to 6 sprints, distance should be 30 to 35 miles,
Sunday: Race.
Misc:
Normally, after 7 to 8 weeks of hard training, take a week of rest to recover. Stay in contact with the bike, ex: ride 4 or 5 days a week, 1 to 2 hours each.
Following the race, recoup 1 week, rest 2 days.
Do three long rides a week during season.
Two weeks before the race, do an intense week.
One week before the race do an easy week of training.
Four days before the race, do speed work, such as motor pacing for 2 hours or about 25 miles.
Three days before the race, do an endurance ride.
The day before the race, ride about 1 1/2 to 2 1/2 hours, with 4 or 5 sprints.
Warm up for 20 miles before the race. Go out after the race and train.
Speed work is according to what kind of race you will be doing.
Train by hours if the race is super long.
Power Training: 3 minute intervals in a 52-13.
Split day: Do speed work in the morning, and a time trial in the afternoon.
Or, do 3 hours of LSD in the morning and 2 hours of speed work in the afternoon.
No, i did not say take LSD in the morning and Speed in the afternoon.
Don't be like Moser.
Good Luck!