Training 11/7 - 11/13

Last week of the -15LT block. Next week is a rest week. 

Mon 11/7. Rest. 

Tues. 11/8. 1:30pm. BIG RING (30-35 cadence) on VDM. 3x 50x15. 1.5hrs. 2k ft. VOTE! PVE City Council Meeting. 

Weds. 11/9. 8am. PV loop. 3.5hrs. 6k ft. -15LT. 

Thurs. 11/10. 6:30am. NPR. 2hrs. One good effort. 

Fri. 11/11. FCC (Friday Coffee Crew). 8am Catalina Coffee. Chill PV + Coffee. 2hrs. 3k ft. 

Sat. 11/12. DONUT. 8am. 50mi. 5k ft. 3 hrs. All climbs at -15LT. 

Sun. 11/13. TEAM RIDE. 7am. MB Starbucks. LATIGO/Mulholland/Stunt. 6.5hrs. 95mi. 7.5k ft. -15LT. 

Let me know if joining Tues or Weds. 

G3

10/31 - 11/16

I'm done doing FDR except rest weeks. It's time for Donut. Stay with main group until climbs, then stick to caps. Also, starting strength training now as well. Tuesdays will be Big Ring, low cadence (30-35rpm) on VDM for about six weeks. Don't attempt these without instruction. Proper form is essential to avoid injury. They are done seated, with continuous power throughout the pedal-stroke and minimal upper body movement. You also want to divide each interval into three parts, alternating bar position between tops, drops and hoods. 

Mon 10/31. Rest. 

Tues. 11/1. 8am. BIG RING (30-35 cadence) on VDM. 3x 50x15. 1.5hrs. 2k ft. 

Weds. 11/2. 8am. PV loop. 3hrs. 5k ft. -15LT. 

Thurs. 11/3. 6:30am. NPR. 2hrs. One good effort. 

Fri. 11/4. FCC (Friday Coffee Crew). 8am Catalina Coffee. Chill PV + Coffee. 2hrs. 3k ft. 

Sat. 11/5.  DONUT. 8am. 50mi. 5k ft. 3 hrs. All climbs at -15LT. 

Sun. 11/6. TEAM RIDE. 7am. MB Starbucks. LATIGO/Mulholland/Stunt. 6hrs. 90mi. 7.5k ft. -15LT. 

Cheers,

G3

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Training 10/24 - 10/31

New block. This one at -15LT or top of zone 3. We will be ramping up the climbing a bit on Sunday as well. 

Mon 10/24. Rest. 

Tues. 10/25. 8am. PV loop. 2hrs. 3k ft. -15LT.

Weds. 10/26. 8am. PV loop. 3hrs. 5k ft. -15LT. 

Thurs. 10/27. 6:30am. NPR. 2hrs. One good effort. 

Fri. 10/28. Rest. 

Sat. 10/29.  FDR. 8:15am. Miramar Park. 30mi. 3k ft. 2 hrs. -15LT. Will offer descent clinic. 

Sun. 10/30. TEAM RIDE. 7am. MB Starbucks. LATIGO/Mulholland/Stunt. 6hrs. 90mi. 7.5k ft. -15LT. 

Send note if joining Weds. 

Training 10/17 - 10/23

Training 10/17-10/23

Mon 10/17. Rest. 

Tues. 10/18. 1:30pm. PV loop. 2hrs. Super chill. 

Weds. 10/19. 8am. PV loop. 2hrs. Super chill. 

Thurs. 10/20. 8am. PV loop. 2hrs. Super chill. 

Fri. 10/21. Rest. 

Sat. 10/22. FDR. 8:15am. Miramar Park. 30mi. 2 hrs. Will offer descent clinic. 

Sun. 10/23. TEAM RIDE. 7am. MB Starbucks. XCREEK. 3.5 hrs. 60mi. NOODLE temp.

Notify me if joining Tues-Weds-Thurs

Best,

G3

 

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Training 10/3 - 10/16

 

Here is my radically optimistic training schedule for this week. All early week rides subject to change if I'm still sick. Early indications are not good. I'm blaming the election year climate. Team ride stays the same for last week of block. After a rest week we will add Stunt to Team Ride. 

Mon 10/10. Rest. 

Tues. 10/11. 1:30pm. PV loop. 2hrs. 3k ft. -20LT.

Weds. 10/12. 8am. PV loop. 3hrs. 5k ft. -20LT. 

Thurs. 10/13. 6:30am. NPR. 2hrs. One good effort. 

Fri. 10/14. Rest. 

Sat. 10/15. FDR. 8:15am. Miramar Park. 30mi. 3k ft. 2 hrs. -20LT. Will offer descent clinic. 

Sun. 10/16. TEAM RIDE. 7am. MB Starbucks. LATIGO/Mulholland/Old Topanga. 5.5 hrs. 90mi. 6.5k ft. -20LT. 

Send note if joining Tues or Weds. 

Cheers

G3

Training 10/3 - 10/9

Okay, so you've had a taste of Climbing season. All in all it went very smoothly on Sunday! Thank you everyone who came out and road smart. This week the Team Ride gets a bump. We will descend Latigo backside and hit Mulholland and Old Topanga. This will be an epic ride for many of you who've never seen this part of Malibu! About the same distance as last week, but more climbing. 
Mon 10/3. Rest. 
Tues. 10/4. 1:30pm. PV loop. 2hrs. 3k ft. -20LT.
Weds. 10/5. 8am. PV loop. 3.5hrs. 5k ft. -20LT. 
Thurs. 10/6. 6:30am. NPR. 2hrs. One good effort. 
Fri. 10/7. Rest. 
Sat. 10/8. FDR. 8:15am. Miramar Park. 30mi. 3k ft. 2 hrs. -20LT. Will offer descent clinic. 
Sun. 10/9. TEAM RIDE. 7am. MB Starbucks. LATIGO/Mulholland/Old Topanga. 6 hrs. 90mi. 6.5k ft. -20LT. 

Send note if joining Tues or Weds. 

Cheers,

G3

Training 9/26 - 10/2

Ok. Climbing season starts right now. All climbing this month will be at -20LT (twenty beats below lactate threshold) or bottom of Zone 3 power. I understand that Strava also breaks heart rate into "Zones". I do not know if these Strava heart rate zones corresponds to power zones. My guess is they do NOT. So pay attention to the LT we are prescribing if you train by HR, not the zone. At these levels you should be able to hold a conversation while climbing. You should not be mauling your bike to get up the hill. By the end of the month it should be so easy that you can't wait for the next block and the opportunity to go harder. 

 

For optimum yield with this training it's extremely important you stay in the prescribed zones even if you feel you can go harder. You are trying to slowly acclimate to producing increased output. Just going hard all the time is not going to do that. 

 

Also, I will start adding the vertical feet and heart rate zones to ride descriptions so you can better see what the overall week looks like in terms of total output. This will be a relatively easy week. Things will ramp up every week! Near the end of this block it's back to the Donut Ride. BUT you should still climb in the prescribed zone, yes people are going to pass you. 

 

Mon 9/16. Rest. 

Tues. 9/27. 1:30pm. PV loop. 2hrs. 3k ft. -20LT. PVE COUNCIL MEETING 5:30pm!!!

Weds. 9/28. 8am. PV loop. 3hrs. 5k ft. -20LT. 

Thurs. 9/29. 6:30am. NPR. 2hrs. One good effort. 

Fri. 9/30. Rest. 

Sat. 10/1. FDR. 8:15am. Miramar Park. 30mi. 3k ft. 2 hrs. -20LT. Will offer descent clinic. 

Sun. 10/2. TEAM RIDE. 7am. MB Starbucks. LATIGO. 5.5 hrs. 80mi. 5k ft. -20LT. 

 

Send note if joining Tues or Weds. 

 

Cheers,

 

G3

Training 9/19-9/25

 

Okay. That's three weeks at around 300mi/week. This week is a rest week. It's extremely important to actually rest! I will avoid fast group rides and bring down the volume and intensity. You need to start the next block very fresh or you will not make it through. This is true for every rest week! You may not feel super fatigued yet, but just do it!

Flat endurance is OVER! Climbing starts when we return from the rest week. We are starting at -20LT or bottom of zone 3 and will continue all month long at that level. You have nothing to prove on these climbs except that you're smart enough to train wisely. Opening team ride will be LATIGO. Do not be intimidated. If you have been making the Team Ride this far you will be fine. Everyone climbs at their own pace. Everyone waits at the top. Faster climbers: go back down and ride up with a slower rider. We roll out to Latigo at exactly the same pace we've been going. Coming home the tempo is a little higher though so DO NOT break yourself climbing! At -20LT you can converse causally with those around you. If you ride in the recommended zone the pace on the return ride will not break you. If you go full into the red on Latigo, well then you get dropped on PCH and an "I told you so" to boot. 

Mon 9/19. Rest. 

Tues. 9/20. 8am. PV loop. 2hrs. Super chill. 

Weds. 9/21. 8am. PV loop. 2hrs. Super chill. 

Thurs. 9/22. 8am. PV loop. 2hrs. Super chill. 

Fri. 9/23. Rest. 

Sat. 9/24. FDR. 8:15am. Miramar Park. 30mi. 2 hrs. Will offer descent clinic. 

Sun. 9/25. TEAM RIDE. 7am. MB Starbucks. XCREEK. 3.5 hrs. 60mi. NOODLE tempo. 

Send a note if joining Tues-Thurs. 

G3

Send a note if joining Tues-Thurs. 

G3

Up a little more volume this week. Last on week of the block. Next week is a rest week. 

Mon 9/12. Rest. 
Tues. 9/13. 8am. PV climbing -25LT. 3hrs. 
Weds. 9/14. 8am. XCreek. 3.5hrs. 60mi. Endurance tempo. 
Thurs. 9/15. NPR. 6:30am. 2hrs. 40mi. Chill. 
Fri. 9/16. Friday Coffee Crew. 8am. Catalina Coffee. 20mi. 1.5hrs. 
Sat. 9/17. FDR. 8:15am. Miramar Park. 30mi. 2 hrs. Chill. Will offer descent clinic. 
Sun. 9/18. TEAM RIDE. 7am. MB Starbucks. THE ROCK. 6.5 hrs. 105mi. ENDURANCE tempo. (Zone 2).

Would love to hook up with 5+ peeps for Weds for XCreek like last week. Otherwise I'll probably hit PV. 

Cheers,

G3

TRAINING DAY WITH G3

Mon 8/29. Rest. 

Tues. 8/30. PV Spin. 2pm. 2hrs. 25mi. 

Weds. 8/31. PV Spin. 8am. 2.5hrs. 30mi. 

Thurs. 9/1. NPR. 6:30am. 2hrs. Chill. 

Fri. 9/2. Friday Coffee Crew. 8am. Catalina Coffee. 20mi. 1.5hrs. 

Sat. 9/3. FDR. 8:15am. Miramar Park. 30mi. 2 hrs. Will offer descent clinic. 

Sun. 9/4. TEAM RIDE. 7am. MB Starbucks. XCreek. 3.5 hrs. 60mi. ENDURANCE tempo. (Zone 2). 

Send note if you want to join Weds or Tues. 

Time to get back to training! No more vacations! Really. 

TRAINING DAY WITH G3

Mon 7/25. Rest. 

Tues. 7/26.  Telo St. 6pm. 2hrs. 25mi. Chill. Will work with anyone who needs crit instruction. 

Weds. 7/27. Pro Ride. 8am. My place. PV Loop chill. 25mi. 2hrs. 

Thurs. 7/28. NPR. 6:30am. MB Pier. 30mi. 2 hrs. Chill. 

Fri. 7/29. Rest. 

Sat. 7/30. FDR. 8:15am. Miramar Park. 30mi. 2 hrs. Will offer descent clinic. 

Sun. 7/31. TEAM RIDE. 7am. MB Starbucks. XCreek. 3.5 hrs. 60mi. Noodle tempo. 

Going to be chill the next two weeks ahead of the beginning of endurance training. TEAM RIDE starts this Sunday! Even if you have not yet completed Peleton 101 you are still welcome to join this ride!!!! Please send me a note if you want to perform or want instruction in a designated role on the team ride (horseman, gatekeeper, buffer).