Snowboarding and Ski Patroling

Snowshoeing / snowboarding in the Colorado backcountry.

Snowmobiling in Wyoming.

Snowboarding / Ski Patroling.

Two months of stairs and power workouts to prepare for the winter snowboarding and backcountry snowmobiling in the mountains.

Need the strong upper body, shoulders and arms for the snowmobiling. Also use plyometrics for explosive leg strength for snowboarding and snowshoeing. Most of all need strength and flexibility in my mid-trunk section, lower back and abs, for carring my pack and wrestling the mountain sled in the powder.

Motorpacing the Ultimate Training Tool

Sea Otter / 2007

Warm-up under the umbrella out of the rain.

4/13/09 <> These are weekly training schedules for a bicycle racer. Start at the top & work down.

-1						THESE 3 CHARTS ARE MY WORK-OUT LEVEL GAUGES. USE TO MEASURE THE INTENSITY OF YOUR WORK-OUT!!
ZN =	ZONES:	1	2	3	4	5
E/L =	EFFORT LEVEL:	1 ~ 3	4 ~ 7	8 ~ 11	12 ~ 14	15 ~ 17
H/R =	HEART RATE:	48 ~ 120	121 ~ 135	136 ~ 155	156 ~ 170	171 ~ MAX
DAY	TOTAL TIME (HRS)	DESCRIPTION	BIKE	ACTIVITY	ACTIVITY TIME (HRS)	COMMENTS
_________________________________________________________________________________________________________________						3-28-5-J-ES
DAY 1	1.25	RECOVERY	RD/MT	ZN 1-2	0.75	SPIN THOSE LEGS OUT, ACTIVE RECOVERY!!
DAY 2	1.5	HILLS	MT/RD	WARM-UP	0.5	THIS HILL WORK-OUT IS TO BE A CIRCUIT OF SHORT STEEP HILLS. REPEAT HILLS IF NECESSARY. NOTICE THE DIFFERENCE IN E/L!!
				HILL CIRCUIT \ E/L 13	0.25
				HILL CIRCUIT \ E/L 16	0.25
				COOL DOWN	0.5
DAY 3	1.75+	HILLS	MT/RD	WARM-UP	0.5
				TT \ MAX E/L 15	8 MIN.
				ZN 3 \ E/L 11 HILLS	0.75	CREATE A HILL CIRCUIT WITH DIFFERENT STEEPS.
				ZN 3	0.5
DAY 4	2.5	BIG GEAR \ ENDURANCE	RD	WARM-UP	0.75
				E/L 11-13 \ BIG GEAR	1	BIG GEAR HOUR, MED TEMPO SLOW SPIN FEEL THE PEDAL CIRCLE. USE BIG LEG MUSCLES & BE SMOOTH.
				E/L 8-9	0.75
DAY 5	3.5-4	ENDURANCE	RD	WARM-UP	1	JEFF MOTOR-PACE
				ZN 3 - E/L 9-10	.5-.75	KEEP THE SPEED & EFFORT LOW!!
				ZN 2 - E/L 6 \ 10 SECOND SURGES	1.25	KEEP THE SPEED & EFFORT LOW!! I NEED YOU TO PLUG IN A TOTAL OF 8; 10-SECOND SURGES DURING THIS TIME FRAME OF YOUR RIDE
				SPRINT \ E/L 15	1 MIN.	THESE ARE ROLLING SPRINTS WITH 30 SECONDS RECOVERY.
				SPRINT \ E/L 17	1 MIN.
				ZN 2	0.75
DAY 6	MAX 2	OPEN	MT/RD	OPEN	MAX 2	YOUR CHOICE. RIDE HOW YOU FEEL!!
DAY 7	OFF	RECOVERY		RECOVERY	OFF

4/13/09

A-1						THESE 3 CHARTS ARE MY WORK-OUT LEVEL GAUGES. USE TO MEASURE THE INTENSITY OF YOUR WORK-OUT!!
ZN =	ZONES:	1	2	3	4	5
E/L =	EFFORT LEVEL:	1 ~ 3	4 ~ 7	8 ~ 11	12 ~ 14	15 ~ 17
H/R =	HEART RATE:	48 ~ 120	121 ~ 135	136 ~ 155	156 ~ 170	171 ~ MAX
DAY	TOTAL TIME (HRS)	DESCRIPTION	BIKE	ACTIVITY	ACTIVITY TIME (HRS)	COMMENTS
						3-28-5-J-ES
DAY 1	1.25	RECOVERY	RD/MT	ZN 1-2	0.75	SPIN THOSE LEGS OUT, ACTIVE RECOVERY!!
DAY 2	1.5	HILLS	MT/RD	WARM-UP	0.5	THIS HILL WORK-OUT IS TO BE A CIRCUIT OF SHORT STEEP HILLS. REPEAT HILLS IF NECESSARY. NOTICE THE DIFFERENCE IN E/L!!
				HILL CIRCUIT \ E/L 13	0.25
				HILL CIRCUIT \ E/L 16	0.25
				COOL DOWN	0.5
DAY 3	1.75+	HILLS	MT/RD	WARM-UP	0.5
				TT \ MAX E/L 15	8 MIN.
				ZN 3 \ E/L 11 HILLS	0.75	CREATE A HILL CIRCUIT WITH DIFFERENT STEEPS.
				ZN 3	0.5
DAY 4	2.5	BIG GEAR \ ENDURANCE	RD	WARM-UP	0.75
				E/L 11-13 \ BIG GEAR	1	BIG GEAR HOUR, MED TEMPO SLOW SPIN FEEL THE PEDAL CIRCLE. USE BIG LEG MUSCLES & BE SMOOTH.
				E/L 8-9	0.75
DAY 5	3.5-4	ENDURANCE	RD	WARM-UP	1	JEFF MOTOR-PACE
				ZN 3 - E/L 9-10	.5-.75	KEEP THE SPEED & EFFORT LOW!!
				ZN 2 - E/L 6 \ 10 SECOND SURGES	1.25	KEEP THE SPEED & EFFORT LOW!! I NEED YOU TO PLUG IN A TOTAL OF 8; 10-SECOND SURGES DURING THIS TIME FRAME OF YOUR RIDE
				SPRINT \ E/L 15	1 MIN.	THESE ARE ROLLING SPRINTS WITH 30 SECONDS RECOVERY.
				SPRINT \ E/L 17	1 MIN.
				ZN 2	0.75
DAY 6	MAX 2	OPEN	MT/RD	OPEN	MAX 2	YOUR CHOICE. RIDE HOW YOU FEEL!!
DAY 7	OFF	RECOVERY		RECOVERY	OFF

4/13/09

A-1						THESE 3 CHARTS ARE MY WORK-OUT LEVEL GAUGES. USE TO MEASURE THE INTENSITY OF YOUR WORK-OUT!!
ZN =	ZONES:	1	2	3	4	5
E/L =	EFFORT LEVEL:	1 ~ 3	4 ~ 7	8 ~ 11	12 ~ 14	15 ~ 17
H/R =	HEART RATE:	48 ~ 120	121 ~ 135	136 ~ 155	156 ~ 170	171 ~ MAX
DAY	TOTAL TIME (HRS)	DESCRIPTION	BIKE	ACTIVITY	ACTIVITY TIME (HRS)	COMMENTS
						4-11-5-J
DAY 1	OFF	RECOVERY	OFF	RECOVERY
DAY 2	1.5	HILLS	MT/RD	WARM-UP	0.5	THIS HILL WORK-OUT IS TO BE A CIRCUIT OF SHORT STEEP HILLS. REPEAT HILLS IF NECESSARY. NOTICE THE DIFFERENCE IN E/L!!
				HILL CIRCUIT \ E/L 13	0.25
				HILL CIRCUIT \ E/L 16	0.5
				COOL DOWN	0.25
DAY 3	2.5	ENDURANCE	RD	WARM-UP	0.75
				E/L 11-13 \ BIG GEAR	1	BIG GEAR HOUR, MED TEMPO SLOW SPIN FEEL THE PEDAL CIRCLE. USE BIG LEG MUSCLES & BE SMOOTH.
				E/L 8-9	0.75
DAY 4	1	RECOVERY	RD	WARM-UP	0.5
				ZN 1-2	0.5
DAY 5	2.25	TRAIL \ ROAD	MT	WARM-UP	0.5	TRAIL COMBO ROAD, FIND SOME OFF-ROAD AREA TO RIDE FOR AN HOUR.
				E/L 13-14	1
				ZN 3	0.75
DAY 6	3.5-4	ENDURANCE	RD	WARM-UP	1
				ZN 3 - E/L 9-10	.5-.75	KEEP THE SPEED & EFFORT LOW!!
				ZN 4 \ E/L 13 \ 10 SECOND SURGES	1.25	I NEED YOU TO PLUG IN A TOTAL OF 8; 10-SECOND SURGES DURING THIS TIME FRAME OF YOUR RIDE
				SPRINT \ E/L 15	1 MIN.	THESE ARE ROLLING SPRINTS WITH 30 SECONDS RECOVERY.
				SPRINT \ E/L 17	1 MIN.
				ZN 2	0.75
DAY 7	3.5	2-A-DAY	MT/RD	RIDE #1	1.25
				ZN 2-3	1.25
				RIDE #2	2.25
				WARM-UP	0.75
				ZN 4 \ E/L 13-14	1.25
				ZN 2-3	0.25