Join Date: Mar 2008
Location: East Florida
Bikes: '16 Bob Jackson rando, '66 Raleigh Superbe, 80 Nishiki Maxima, 07 Gary Fisher Utopia, 09 Surly LHT
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The six day a week plan I am following has only one above pace ride, and one easy ride. The other four rides are at pace, meaning the expected pace of the event for which you are training. Of course, the mileage varies, and gradually increases. Since you would have four days off, I would not do an easy/recovery ride. Two at pace, and one day of over pace or intervals, would be my choice.
My training plan says not to weight train. But, if I was only riding three days, I think one day at the gym would be o.k., followed by a day off before riding again.
From what I've read, increasing distance too fast, or riding too hard, too often is the quickest way to overtraining. The rule is, to increase riding distance by only 10% each week.
edit-p.s. Core training, like crunches, might do more to make you faster than squats. You also want to focus on spinning fast with your legs, rather than grinding hard, to go faster, and avoid injury.
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Last edited by chewybrian; 07-30-09 at 01:58 PM.