CYCLISTS 7 DAY SCHEDULE   Day    Training Sunday    am - arrive in Perpignan. LUNCH pm - Bike set up. Discussion with individual/group to ascertain ability/goals. Training schedule prepared. Monday    am - 3hrs easy. Spinning little gears Ð 39x15 max. >90% of ride in saddle. LUNCH pm - 1hr including sprinting intervals. Tuesday    am - 3hr ride, including 1hr 39x15 max easy; 1hr 53x18 hard; 1hr 39x14max easy. Be disciplined and stay in saddle as much as possible. Wednesday    am - 4-5hrs ride over hilly terrain. Thursday    am - 3hrs ride along coastal roads plus café lunch. Friday    am - 3hrs ride. 1hr easy spinning little gears to start. Then 2hrs sharing pace at a higher speed. pm - 1hr easy recovery. Saturday    am - Mountain Time Trial of about 8miles. pm - Weeks review. Sunday    Fly home. Close this window