This past week I started the ramping phase of this program I'm doing. Now I have a question or two about it.
Sun 2hr endurance ride
Mon 25-65min ride with two 10 min Intervals@ 88-92%HR Rest for 5mins
Wed 60min ride
Thurs 30mins lifting@gym
Fri 25-65min ride with 4 1min intervals@ 92-95% with 3 min rest
Sat off(yea right no ride on sat I think not!!!!)
So here is the deal I have a 6mile round trip commute 5 days a week not real tuff. And yesterday my buddy wanted to ride after he got off work so after the interval work I met up with him for another hour. Now a two hour ride instead of only 1 hr. Then today I got the family togeather for a family spin local trails. My question is adding the extra hour tues is it going to get me into trouble with over training? My pals and I like to ride togeather after they get done at their jobs but they aren't ready to go until 5:30-6:00pm. I get off work at 3:30pm. As far as the intervals go i don't have a HRM so I'm riding them as hard as I can for the amout of time needed. Is this a bad thing or not? Thanks in advance for your help.