Updated 12/12/13

Mon Tues Wed Thurs Fri Sat Sun

Rest Day

OR

 

Presidents Convoy 6pm-7pm   

 Gym / Core strengthening session

30min on rollers in the morning


Drafters 6-7pm

Track Racing 7-9pm

Wednesday Worlds 6pm for a 6.30pm report - Rimu School

 

Gym / Core strengthening session

 

1.5 hour road ride including 5 x 4 min v02 intervals (high intensity, high cadence).  4 mins between efforts.

Easy road ride 1 -2 hour with 6 x power pole sprints

 

Gym / Core strengthening session

Saturday Road Race - see weekly schedule for this weeks race.

Bunch Ride

This programme is focused on the build up to Track Nationals in March 2014

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