12 Week Workout Schedule
Monday Tramway/La Luz Ride
Shown below are a low and high intensity workout schedule. The low intensity is my routine from last year. I feel stronger this year and designed the high intensity routine as my personal workout schedule.| Date | High Intensity | Low Intensity |
|---|---|---|
| February 13, 2012 | ride Titus challenge and La Luz | slow,2 stops on La Luz |
| February 20, 2012 | ride Titus challenge and La Luz | slow,1 stop on La Luz |
| February 27, 2012 | time Titus challenge, ride La Luz | slow,no stops |
| March 5, 2012 | ride Titus challenge, use fartlek method on La Luz | ride Titus challenge and La Luz |
| March 12, 2012 | time Titus challenge, use fartlek method on La Luz | push La Luz climb |
| March 19, 2012 | ride Titus challenge, use fartlek method on La Luz | time Titus challenge, ride La Luz |
| March 26, 2012 | ride La Luz twice | push La Luz climb |
| April 2, 2012 | ride Titus challenge, ride La Luz twice | time Titus challenge |
| April 9, 2012 | ride Titus challenge, use fartlek method on La Luz | time Titus challenge and La Luz |
| April 16, 2012 | out of town, running, no cycling | ride La Luz section twice |
| April 23, 2012 | ride La Luz three times | time Titus challenge, ride La Luz section twice |
| April 30, 2012 | ride La Luz three times | time Titus challenge, ride La Luz |
What is Fartlek? According to Wikipedia, Fartlek, which means "speed play" in Swedish, is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise.
Titus challenge An uphill time trial, created by Greg Titus, that starts at Tramway & Rainbow Road (across from the golf course) for a four and a half mile climb ending at the stop sign across from County Line BBQ.
Climbing La Luz section twice or three times means going up the 2.35 mile stretch, rolling back down and climbing up again (and again).
You should modify this workout schedule to best accomplish your goals. Main thing to remember is to have a progression. Start out easy and build.
Here is a map of the La Luz section from Google My Maps application:
View First La Luz Climb in a larger map