alright got the aerobic game plan set which will be this..
Sunday: recovery day (complete rest or 1 hour @ Zone 1) no in gym cardio this day can walk to and fro if i want
Monday: 1.5-2 hours: VO2max (e.g. session as above, but with extended Zone 2 warm-up and cool down, and optionally more intervals depending on fitness level) can walk home take taxi to
Tuesday: 2.5-3 hours: endurance ride @ Zone 2 walk to and fro and 1.5-2 hours LSD
Wednesday: recovery day (complete rest or 1 hour @ Zone 1) no in gym cardio this day can walk to and fro if i want
Thursday: 1.5-2 hours: VO2max (e.g. session as above, but with extended Zone 2 warm-up and cool down, and optionally more intervals depending on fitness level) can walk home take taxi to
Friday: 3-4 hours: endurance ride @ Zone 2 walk to and fro and 2-3 hours LSD
Saturday: 1.5-3 hours: endurance ride @ Zone 2 walk to and fro and .5-1.5 hours LSD
zone 2=comfortable
vo2 max twice a week norweighen 4 by 4
time it get... FIT AS FUCK