back from break

...sort of.

After the Dirty Dozen in Pittsburgh, I decided to take a month break from my bikes for a few reasons. The main one having been that I couldn't find a bike box in time to get them home on the Greyhound, and a second one because lately I began having hip pain due to the saddle on my road bike being just a smidgen too high all season. On my month break I did weights for arms and core as well as pilates.

Well now I have my bikes back and Mike bought me a trainer, so I am good to go. So far, knock on wood, we have been having an exceptionally warm and dry winter, so I should be able to train outside on a more regular basis than I first expected.

This is how I have my schedule planned out:

Winter weeks 1-6

	Indoor Trainer	Weight Training	Outdoor			Other
Monday	1 hr
Tuesday	1 hr
Wednesday	1 hr	X				Pilates
Thursday	1.5 hr
Friday		X				Pilates
Saturday			1 hrs
Sunday			2-3 hrs

Winter weeks 7-12	Indoor Trainer	Weight Training	Outdoor			Other
Monday	1 hr
Tuesday	1 hr
Wednesday	1 hr	X				Pilates
Thursday	1.5 hr
Friday		X				Pilates
Saturday			1 hrs
Sunday			2-3 hrs

Sun January 4, 18, 25, 2009 - B Ramble.
Level B, 13-15 mph, 40-45 miles. Meet at Italian Fountain at 12:00 pm. See weekly rides for details. Show and go or look for an ad-hoc ride

Sunday January 11th First Team training

THEME … Back to Basics

PURPOSE … Practice Basic Team Tactics & Race Formations

EXERCISES … Paceline Practice, Team Time Trials, & Team Miss-N-Out

COURSE … Clockwise /circular RIGHT [W. Stow Rd, onto E. Stow Rd, onto Eves Dr, and back onto W. Stow Rd] … CENTER LINE rule applies throughout the course.

FORMAT … 10:30 … Team assembly & brief session preview

10:45 … Warm-up laps in pack formation

11:15 … Paceline Practice & Team Time Trials

12:15 … Team Miss-N-Out / Points Race Simulation

1:15 … Team assembly & session de-briefing

Other training rides:

January 24

February 8, 21

March 8, 21

April

19^th Lower Providence Criterium

Wed, 22^nd – Sun, 26^th Spring Trng. Camp

OK, That's it for now.