[The Toninator]

In lieu of my recent setback with my trainer coach moving I'm developing a training plan based on the fruit loop by distance/time per lap. This would be a 'strength' program. My thought is that it would help with power which helps with endurance and strength for climbing and such.
I roughly estimate 3 minutes per lap. Gearing, Cadence and distance are subjective and each plan should be repeated for 2 weeks then progressing to the next workout level.
Warm up:
1 lap - 39X16 - sit - 86rpms
1 lap - 39X16 - sit - 96rmps
1 lap - 39X16 - sit - 108rmps
options
1 lap - 39X16 - sit - 120rpms

workout:
1 lap – 53X11 – stand – 96rpms
1 lap – 53X16 – sit – 96rpms
1/2 laps – 39X16 – sit – 86rpms (spin rest)

Repeat X3 (total of 4)

Cool down repeat Warm up

Phase 2

Warm up same

Workout:
2 laps – 53X11 – stand – 96rpms
1 lap – 53X16 – sit – 96rpms
1/2 laps – 39X16 – sit – 86rpms (spin rest)

Repeat X3 (total of 4)

Cool down same was warm up

Phase 3

Warm up same

Workout:
2 laps – 53X11 – stand – 96rpms
2 lap – 53X16 – sit – 96rpms
2 laps – 39X16 – sit – 86rpms (spin rest)

Cool down same as warm up.

 

[Heidi]

Cool down same was warm up

Typo.

 

[mcdurly1]

ummmm.....
if you want to do some strength training all you have to do is ride and race downhill bikes. plus, you will start looking and acting much cooler than you are right now.

 

[toonces]

It doesn't get any cooler than Toni.