Off season, it was 4 times a week with the weights. So weekdays it would be up at 4-4:30 am, do the weights, go to work, then at night, it was whatever bike workout that was on the plan. Weekends, it was weights early, then the ride later. By the third week, the 4.5 hour endurance ride was its own little slice of hell.

On season, no weights.