Dear BF,

Help me plan out my workout/training schedule.

Background:

I am 26, 165 lbs, and I've been riding for about three years. Joined a cycling group this year (https://www.nycc.org/) here in NYC. Going to be doing the SIG spring series of instructional/training rides. These rides are every Saturday and gradually increase in difficulty. Don't know what group I'm going to be in yet but my time for four Central Park loops (~24 miles) was 1:24 - around an 18MPH.

The Workout:

My current gym regimen (before the SIG rides have started) is:

Monday - Spin Class
Tuesday - OFF
Wednesday - Boot Camp Class
Thursday - Spin Class
Friday - Boxing
Saturday - OFF
Sunday - OFF

Question:

Do I need a rest day on Friday before my rides? I can take OFF on Friday and do something Tuesday, like I tried this week, but the problem is that if I go straight Monday - Wednesday, by the time Thursday comes up my legs are absolutley shot and I can't do the Thursday spin class.

This week I took today off because it looks like the our Saturday ride is going to be cancelled due to the weather. That way I should be able to hit the gym tomorrow.

Overall I want to achieve a balance which allows me to attend my spin classes (my only during the week riding) and still be OK for the Saturday rides. Which days should I train and which days should I rest?

if i were you i would pick up "the cyclist training bible" by joe friel. that has just about everything you need to know about training, training schedules, nutrition, etc

+ a lot

I've got 1 chapter left to go and that book will answer all of your questions and then some.