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01 - Strength

Mon Tues Wed Thu Fri Sat Sun
Week 1





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 4 x 375m RAC15, progressive increase in gears, 3,4 seated:20 Squats, benchpress, Deadlifts, chins 3 x (1/4 1/4 1/2 lap starts 2" less than Wed's gears:5):20 PG Calibration
finish with 500m w/out on 82" finish with 500m w/out on 82"
Week 2





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 4 x 500m RAC15, same gear as last week 3,4 seated:20 Squats, benchpress, Deadlifts, chins 3 x (1/4 1/4 1/2 lap starts 2" less than Wed's gears:5):20 Pure Strength
finish with 500m w/out on 82" finish with 500m w/out on 82"
Week 3





Gym Easy road ride Track Gym Day off Track Ergo
Squats, Press, Deadlifts, Chins 45m-1hr EASY 4 x 500m RAC15, 2" bigger than last week, 3,4 seated:20 Squats, benchpress, Deadlifts, chins 3 x (1/4 1/4 3/4 lap starts 2" less than Wed's gears:5):20 Seated strength
finish with 500m w/out on 82" finish with 500m w/out on 82"