|
Training Hours per Week and Strength Training Cycles- see Velonews articles by Joe Friel |
|||||||||||||||||
|
Date |
Period |
Week |
|-------Women's B---------| |
|--------Women's A--------| |
Weight Phase |
||||||||||||
|
|-----Men's C/D----| |
|------Men's B-----| |
|------Men's A-----| |
Newbie |
Advanced |
|||||||||||||
|
Yearly Hours--> |
200 |
250 |
300 |
350 |
400 |
450 |
500 |
550 |
600 |
650 |
700 |
AA |
AA |
||||
|
Oct.11 |
Prep |
All |
3.5 |
4.0 |
5.0 |
6.0 |
7.0 |
7.5 |
8.5 |
9.0 |
10.0 |
11.0 |
12.0 |
| |
| |
||
|
18 |
Base 1 |
1 |
4.0 |
5.0 |
6.0 |
7.0 |
8.0 |
9.0 |
10.0 |
11.0 |
12.0 |
12.5 |
14.0 |
| |
| |
||
|
25 |
2 |
5.0 |
6.0 |
7.0 |
8.5 |
9.5 |
10.5 |
12.0 |
13.0 |
14.5 |
15.5 |
16.5 |
| |
| |
|||
|
Nov. 1 |
3 |
5.5 |
6.5 |
8.0 |
9.5 |
10.5 |
12.0 |
13.5 |
14.5 |
16.0 |
17.5 |
18.5 |
| |
| |
|||
|
8 |
4 |
3.0 |
3.5 |
4.0 |
5.0 |
5.5 |
6.5 |
7.0 |
8.0 |
8.5 |
9.0 |
10.0 |
| |
\/ |
|||
|
15 |
Base 2 |
1 |
4.5 |
5.5 |
6.5 |
7.5 |
8.5 |
9.5 |
10.5 |
11.5 |
12.5 |
13.0 |
14.5 |
| |
MS |
||
|
22 |
2 |
5.0 |
6.5 |
7.5 |
9.0 |
10.0 |
11.5 |
12.5 |
14.0 |
15.0 |
16.5 |
17.5 |
\/ |
| |
|||
|
29 |
3 |
5.5 |
7.0 |
8.5 |
10.0 |
11.0 |
12.5 |
14.0 |
15.5 |
17.0 |
18.0 |
19.5 |
MS |
| |
|||
|
Dec.6 |
4 |
3.0 |
3.5 |
4.5 |
5.0 |
5.5 |
6.5 |
7.0 |
8.0 |
8.5 |
9.0 |
10.0 |
| |
| |
|||
|
13 |
Base 3 |
1 |
4.5 |
5.5 |
7.0 |
8.0 |
9.0 |
10.0 |
11.0 |
12.5 |
13.5 |
14.5 |
15.5 |
| |
\/ |
||
|
20 |
2 |
5.0 |
6.5 |
8.0 |
9.5 |
10.5 |
12.0 |
13.5 |
14.5 |
16.0 |
17.0 |
18.5 |
\/ |
PE |
|||
|
27 |
3 |
6.0 |
7.5 |
9.0 |
10.5 |
11.5 |
13.0 |
15.0 |
16.5 |
18.0 |
19.0 |
20.5 |
PE |
| |
|||
|
Jan. 3 |
4 |
3.0 |
3.5 |
4.5 |
5.0 |
5.5 |
6.5 |
7.0 |
8.0 |
8.5 |
9.0 |
10.0 |
| |
| |
|||
|
10 |
Build 1 |
1 |
5.0 |
6.5 |
8.0 |
9.0 |
10.0 |
11.5 |
12.5 |
14.0 |
15.5 |
16.0 |
17.5 |
| |
| |
||
|
17 |
2 |
5.0 |
6.5 |
8.0 |
9.0 |
10.0 |
11.5 |
12.5 |
14.0 |
15.5 |
16.0 |
17.5 |
| |
\/ |
|||
|
24 |
3 |
5.0 |
6.5 |
8.0 |
9.0 |
10.0 |
11.5 |
12.5 |
14.0 |
15.5 |
16.0 |
17.5 |
\/ |
ME |
|||
|
31 |
4 |
3.0 |
3.5 |
4.5 |
5.0 |
5.5 |
6.5 |
7.0 |
8.0 |
8.5 |
9.0 |
10.0 |
ME |
| |
|||
|
Feb. 7 |
Build 2 |
1 |
5.0 |
6.0 |
7.0 |
8.5 |
9.5 |
10.5 |
12.0 |
13.0 |
14.5 |
15.5 |
16.5 |
| |
| |
||
|
14 |
2 |
5.0 |
6.0 |
7.0 |
8.5 |
9.5 |
10.5 |
12.0 |
13.0 |
14.5 |
15.5 |
16.5 |
| |
\/ |
|||
|
21 |
3 |
5.0 |
6.0 |
7.0 |
8.5 |
9.5 |
10.5 |
12.0 |
13.0 |
14.5 |
15.5 |
16.5 |
| |
PE |
|||
|
28 |
4 |
3.0 |
3.5 |
4.5 |
5.0 |
5.5 |
6.5 |
7.0 |
8.0 |
8.5 |
9.0 |
10.0 |
| |
| |
|||
|
Mar. 7 |
Peak |
1 |
4.0 |
5.5 |
6.5 |
7.5 |
8.5 |
9.5 |
10.5 |
11.5 |
13.0 |
13.5 |
14.5 |
\/ |
\/ |
||
|
14 |
2 |
3.5 |
4.0 |
5.0 |
6.0 |
6.5 |
7.5 |
8.5 |
9.5 |
10.0 |
11.0 |
11.5 |
SM |
SM |
|||
|
21 |
Race |
All |
3.0 |
3.5 |
4.5 |
5.0 |
5.5 |
6.5 |
7.0 |
8.0 |
8.5 |
9.0 |
10.0 |
| |
| |
||
|
28 |
| |
| |
|||||||||||||||
|
Apr. 4 |
\/ |
\/ |
|||||||||||||||
|
11 |
|||||||||||||||||
|
18 |
|||||||||||||||||
|
25 |
|||||||||||||||||