build 2, week 1

Back into hard training. My aim last week is to do high intensity intervals. 8 mins x 4 sets on 3 days.

These proved tiring, so I followed them with recovery work. Some volume and zone 3 work too when the legs were up to it.

Zone 3 work on Monday. 3 sessions on the rollers. A big day to start the week.

Monday:
Rollers zone 3 work (3h 20)

Rain again on Tuesday. Some cross training. Some top end intervals on the rollers.

Tuesday:
Stepping machine, zones 1 and 2 (1 h 20)
Rollers: Typed D intervals, 60 kmph x 8 mins x 4 (1h 10)

Wednesday is a chance to do some volume. Zones 1 & 2.

Wednesday:
Road: volume (4 h 15)
Rollers: recovery, zone 1 (1h)

Intervals on the road on Thursday. Finishing on the power station climb. Always enjoy hammering up this one.

Thursday:
Road: takahama~PS TT x 4
Rollers: recovery, zone 1 (1h)

Tired legs on Friday. A recovery spin.

Friday:
Road (recovery 1 h)

My coach advises a rest on Saturday.

Saturday:
Rest

A group ride on Sunday. 12 riders. Mostly easy. But there are some splits and accelerations to cover. Finishing off with 4 climbs of Yakushi Pass. I perform well, especially after a hard training week.

Sunday:
Road: volume / group ride / yakushi toge x 4 (5 h 30)

Total: 21 h / 600 km

Next week is build 2, week 2. On paper I should go harder still. But with a race on Sunday morning, I'll be tapering off after Thursday....

As a basic plan:

Monday: recovery/ volume
Tuesday: intervals
Wednesday: recovery / volume
Thursday: intervals
Friday: rest
Saturday: short easy spin
Sunday: race