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  1. #1
    Italo-racer Jaco's Avatar
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    Well, now that winter is here and I can let my leg hair grow out, it's time to switch to my winter routine. Here is the one I was thinking of using this winter and I'd like some comments.

    It's bascially a four day cycle...here goes.

    Day 1 - Bike (weather permitting) 2 hours with some hill repeats. Trainer if weather is bad, with a few intervals.

    Day 2 - Run (weather permitting) 3-5 miles, moderate pace with some sprints. Trainer if weather is bad.

    Day 3 - Workout at gym. Alternate between upper and lower body work outs.

    Day 4 - Rest, or some light spinning on trainer or outside if weather is nice.

    Any comments?

    Jaco
    ColumbusCycling.com

    Central Ohio's Source for Cycling Information

  2. #2
    Senior Member late's Avatar
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    Hi,
    I would alternate strength and aerobic workouts. SPlit the strength training into upper body and lowe body. Bike/Upper body/Run/Lower
    body. Take a day off after you work your legs in the gym, or spin lightly on a trainer.

  3. #3
    Senior Member FXjohn's Avatar
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    You must be running your lights a few hours if you you are riding that much after work?
    Looks like you could get another gym day in there if you alternated body parts enough.

  4. #4
    Italo-racer Jaco's Avatar
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    Quote Originally Posted by FXjohn
    You must be running your lights a few hours if you you are riding that much after work?
    Looks like you could get another gym day in there if you alternated body parts enough.
    I work at a hospital, mostly nights, so I have a weird schedule, but it does allow for plenty of daylight activity, even during the winter.

    I'd really like to keep a rest day in there, I was hoping for every fourth day during the winter, but I could stretch it to every five and do this.

    Day 1 - Bike (1.5-2 hours) or trainer if weather is bad.

    Day 2 - Gym (Upper Body)

    Day 3 - Run (3-5 miles) or trainer if weather is bad.

    Day 4 - Gym (Lower Body)

    Day 5 - Rest

    How does that sound?
    ColumbusCycling.com

    Central Ohio's Source for Cycling Information

  5. #5
    Senior Member FXjohn's Avatar
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    Most people break it down into the 7 day week because of weekends.
    I guess you are just going to repeat this 5 day cycle.

  6. #6
    Italo-racer Jaco's Avatar
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    Quote Originally Posted by FXjohn
    Most people break it down into the 7 day week because of weekends.
    I guess you are just going to repeat this 5 day cycle.
    Yeah, I'm just going to reapeat it. I really don't have "weekends" working at the hospital, so it really won't make much of a difference. Even this schedule will need to be flexible and unfortunatly things will have to be moved or substitued here and there. I think this will work well for me though.
    ColumbusCycling.com

    Central Ohio's Source for Cycling Information

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