Please review my training schedule and send me your comments. http://www.roskilly.com/WeeklyExercise.htm I am a 58 yr old male. I have been road cycling for 3 years and logged 4650 miles last year. I ride several centuries each year and participated in Cycle Oregon last September. I am interested in going a bit faster especially up hill. I go to the gym Monday through Friday morning and see a trainer on Wednesdays. At the Gym I alternate between weight training and doing intervals on a stationary recumbent bike. On Tuesday and Thursday evenings I ride the road bike outdoors. Monday, Wednesday and Friday Evenings are not available. I would appreciate your input on how I could better use the training periods I have outlined at the website.
Skip the weight training sessions, and even recumbent training is not as specific training as it could be. Depending on the hill profiles and heights, 15-30 min interval are for good value always, but closer to the season, also shorter, 4-6 minute intervals for VO2max development and 1-2 minutes for anaerobic capacity could be useful, too. And for the hills, weight loss might be an option as well.
