I will publish my training plans here, so I don't loose them (I have a horrible habit of misplacing my training cheat sheets - perhaps that is my sub-conscious telling me something). This stuff is no great secret, so if you like it, help yourself. I "borrowed" some of the ideas from triathlon friends.
Basically my week looks something like this:
Monday: rest
Tuesday: AM - stationary bike intervals; PM - gym circuit 1
Wednesday: AM - rest; PM - gym circuit 2 or rest
Thursday: AM - stationary bike intervals; PM - gym circuit 2 or rest
Friday: AM - 1.5 hr road ride; PM - rest
Saturday: rest
Sunday: 2-4 hour mountain bike ride
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