Monday rest and weight lift
Tuesday Trainer Session 1 hour (high intensity focused training. 6 week cycles focusing on Strength, Speed and Endurance) weight lift
Wednesday 2 hour ride moderate zone weight lifting
Thursday same as Tuesday
Friday Rest or easy ride
Saturday Rest or Long ride 40 miles and up
Sunday Long ride 2 4 hours
Tuesday Trainer Session 1 hour (high intensity focused training. 6 week cycles focusing on Strength, Speed and Endurance) weight lift
Wednesday 2 hour ride moderate zone weight lifting
Thursday same as Tuesday
Friday Rest or easy ride
Saturday Rest or Long ride 40 miles and up
Sunday Long ride 2 4 hours