Monday
Ride: for 1 hour (or longer if you feel like it)
Ride 3, 10 minute motos with 10 minute breaks in between motos. Warm-up for 10 minutes prior to first moto by play riding to break a sweat and then stretch.
Gym: Interval Train, 1 hour (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
Stretching: 1/2 hour Morning Stretch
15 minute evening stretch following workout
Tuesday
Ride: Repeat Monday's riding workout.
Gym: Power Endurance Training, see Routine 1
1 Hour Yoga
Stretching: 1/2 hour Morning Stretch
Wednesday
Ride: Repeat Monday's riding workout.
Gym: Interval Train, 1 hour (Can be any type of Cardio Training, i.e. Running, Biking, Swimming, Rowing, etc.).
Stretching: 1/2 hour Morning Stretch
15 minute evening stretch following workout
Thursday
Ride: Repeat Monday's riding workout.
Gym: Power Endurance Training, see Routine 2
1 Hour Yoga
Stretching: 1/2 hour Morning Stretch
1/2 hour Evening Stretch
Friday
Ride: Ride for 1 hour. 2, 10 minute motos and then pick a skill and work on it (cornering, starts, etc.)
Gym: Take a break, you earned it!
Stretching: 1/2 hour Morning Stretch
1/2 hour Evening Stretch
Saturday
Ride: Ride for 1 hour. 2, 10 minute motos and then pick a skill and work on it (cornering, starts, etc.)
Gym: 45 minute run. Wear your heart rate monitor and keep your heart rate in the Aerobic Range. You want to work hard but certainly not an all out effort. This is where you stay in the aerobic zone. DO NOT GO BREATHLESS.
Stretching: 1/2 hour Morning Stretch
1/2 hour Evening Stretch
Sunday
Ride: Rest
Gym: Rest
Stretching: 1/2 hour Morning Stretch
1/2 hour Evening Stretch
PLEASE NOTE: This is only a guide. A good program will fit your SPECIFIC schedule!
Riding everyday is obviously recommended but not practical. I have included it everyday so that you can choose which days are ideal for you. Riding at least two days per week is recommended.