| A 118 mile time trial?? That seems really, really far for a time trial. You are definitely going to have to bump up your daily miles. A 20 mile commute is fine, but you need quality saddle time. The best way to compete in cycling is to train on the bike. The only time I am ever hit the gym is during "off season".This plan helped me race my first 100+ miles race. I've adapted it a little to suit your 3 month goal, but you can adjust it accordingly.Every Monday: Easy PaceTuesday: Brisk (your Time Trial pace)Wednesday: Rest DayThursday: Hills / IntervalsFriday Easy PaceSaturday: Long DistanceSunday: Rest / Easy Recovery Ride (5-15 miles easy pace)Week 1: 22 miles daily / 65 weekend rideWeek 2: 24 miles daily / 70 weekend rideWeek 3: 26 / 75Week 4: 28 / 80Week 5: 30/60Week 6: 35/65Week 7: 40/70Week 8: 45/75Week 9: 50/80Week 10: 40/85Week 11: 30/90Week 12: 20 miles during the first half of the week, and only 10 the two days leading up to the raceIf you flip Sat/Sun for your long distance ride, make sure you always have your Rest Day or your easy Recovery Ride on the day immediately following! Recovery is so, so important when training for endurance events.Good luck!
__________________
Powered by Yahoo! Answers |