>>Weeks 18 - 26 Workout Schedule<<
Pre-Season Phase

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.

Monday 
Ride: for 1 hour (or longer if you feel like it)
Ride 3 motos the length of your normal moto 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: Pre-Season Training, see Routine 1
Stretching: 1/2 hour Stretch  or 1 hour Yoga

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: Pre-Season Training, see Routine 2
Stretching: 1/2 hour Stretch  or 1 hour Yoga

Friday 
Ride: Ride for 1 hour. 2 motos the length of your normal moto 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 motos the length of your normal moto 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 we 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


 

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