Monday Training Routine for Competitive Cycling

Video Transcript

"SAL COLLURA: Okay. Once you've got your base miles in and you're ready to start what I'll call just a "basic training program," I'd like to do it by days. So let's start with Monday. So Monday is going to be a recovery day because generally, racing and training, your Saturday or Sunday is going to be your really hard day or your event. So let's call Monday your recovery day. That's a day when you don't want to put in a whole lot of miles and you don't want to go real hard. What I like to do is keep it in the small ring, spin a little, maybe hour and a half, two hours would be the tops you want to put in on a Monday. You really want to let your body recover. Now, what you don't want to do is not ride on Monday. I think that's a mistake. You need to loosen up your legs and you need to put in the time to recover but you need to also do that on the bike."