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Old 01-18-07, 06:24 PM
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DannoXYZ 
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Well... two-months is enough for two macrocycles. Joe Friel's book is good at introducing this concept of periodization in training (don't do every single ride the same). Also check out Carmichael/Armstrong's book as well as it goes into more detail in getting maximum-fitness.

You'll want to incorporate these types of rides during the week on different days:

1. sprint build muscle-strength. These are 100% all-out screaming bloody-murder efforts of 30-45 seconds. Go as fast and as hard as you can for as long as you can. Only stop when your legs fall off. Then get fully recovered in between and do another, and another. About 10 is good, then go home.

2. intervals are sub-maximum efforts of 90-98% lasting from 1-5 minutes. Go at a steady pace harder than you can maintain for a long time. In fact 1-minute intervals are just slightly lower-effort than an all-out sprint. A 5-minute interval is like 90% of maximum-effort. As with the sprints, by the end, your heart-rate should be maxed-out 100% and your legs should burn like someone poured sulfuric acid all over them.

3. tempo & hillclimbs builds the aerobic system. These rides are typically right on the edge of going anaerobic.

These three types of rides in a week are much higher intensity than you're used to. But they are what's required to get you into maximum-fitness in the 2-month time-frame. On your weekend rides with the girls, make that an LSD/endurance ride of around 2-hours.
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