OK, we are experiencing a "heat wave" here in the Northeast. Spring has sprung, bosses are going crazy with a sudden rash of illnesses at the workplace and cyclists are hitt'n the roads. These are the facts. The question I received many times over this week in class was how do we juggle our Computrainer sessions and riding outdoors with our friends;playing hooky to maximize results. My response...
...don't get caught by the boss... that's how! Seriously, what needs to be done is an evaluation of your week. As a coach, I like to first determine how many times per week you are going to ride....lets say for sake of example 5 times...check! Next, decide on two interval days on the Computrainer...Tuesday & Thursday...check! We are almost there. How about a day where you have lots of time for a long ride, preferably a non work day...Sunday, OK...bam! All our rider needs to do is fill in the blanks for recovery and/or rest days. It's best to follow a high intensity ride day with a recovery day. Therefore, our rider will ride outside with his/her "not feeling so well or in a meeting" friends on Wednesday and Friday for easy "recovery" rides...hmm, lots of Friday afternoon appointments that will run till the end of the day. Saturday can be a rest day and Sunday will be our rider's long ride day(1:30+). The week will look like this:
Mon: Recovery(Outside)
Wednes:Recovery
Fri: Recovery; "meeting day" or OFF
Sat: Recovery or OFF
Sun: Long Ride(Outside)
There you have it! If you are a current PCK rider or deciding how to juggle it all...just follow the above formula or have one of our professionals map your road or triathlon plan out for you. Next Spring Indoor Cycling Session starts Monday March 28th. Iron your days out before then. This next session promises to be an exciting one with a focused approach on interval training during the week coupled with the addition post ride cycling specific yoga stretching lead by three new additions to the PCK team, namely yoga instuctors. Endurance rides will continue during the weekend.
Remember, what happens on the road stays on the road...your boss is just as guilty as you are. Cheers!
Drape
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