re: tOfficial Cycling Thread

Thanks, baw.

Here is what I decided to do to train for the 100-mile ride. I will do this plan for 10 weeks, culminating in a 100-mile ride in early April:
Sunday - weights
Monday - sprint intervals (alternating sprints of high speeds and easy spinning)
Tuesday - run OR moderate distance/speed ride (20 - 40 miles at a comfortable speed) OR crossfit class (depending on how I am feeling and if I need to shake things up a bit)
Wednesday - speed ride (goal is to maintain a faster speed for the duration of a shorter ride)
Thursday - moderate distance ride (see above)
Friday - rest
Saturday - long ride of increasing length

Since I plan to lift on Sundays and I'll have plenty of time as a result, here is what I am going to do in the gym:
Squats - 4 x 10
Deadlifts - 4 x 10
Military press - 4 x 10
Incline dumbbell benchpress - 4 x 10
Dumbbell curls - 4 x 15
Cable tricep pressdowns - 4 x 15
Plank - 6 x 30 - 60+ seconds
Russian twists - 6 x 25 - 50 (each side)

Runs will be simple: 4 - 8 miles at a brisk pace (8:45/mile or so) one week and then a slower pace (10:00/mile or so) the next.

As indicated above, I may sub a moderate distance ride or crossfit class in the place of a scheduled run. I like idea of being flexible. Plus, a good crossfit class will kick ur arse (seabass).

If I cannot ride outdoors, I will do a hard hour on the trainer for a sprint interval or speed ride or a moderate 90 minutes for a moderate distance ride.

I will also stretch, drink at least a gallon of water, and have no more than 6 alcoholic beverages per day.

My goal is to average 17+ mph on the ride. I'd like to get to 18+, but I am not sure I am there yet. My riding partner tends to think I can make it there if I really push myself, which I plan to.