A 6-month, hand-built dynamic training program that starts with field testing to establish current fitness. Catered to the beginner, the plan won't take it easy on you, but will start with a manageable work load with proper recovery to best and prepare for the grueling 3-day Chefs Cycle in 2018. Individual training zones are calculated using CTS Methodology and custom flares from Coach AP.
Follow the workout as prescibed: a good long warm up, with a build of intensity, openers, then tempo and EM to prep for tomorrow's hard workout.
This is to see where we are at and used to establish appropriate training ranges. Follow the workout as prescribed with a good warm up, openers to prepare the legs, then 2x8min all out TT efforts with 10min Recovery Between Intervals (RBI). Finishing up with proper cool down, you'll be done in less than 75min. Give it all you have today!
Aim for 85-95rpms on each SteadyState Interval today, using the #'s calculated from you field test this week.
Just an easy ride is all we need today. Inside or out, we want a 45-60min recovery ride to flush out the gunk from this week and prepare you for next.
Warm up with easy "endurance miles", then get into the main set of 3x10min Tempo Intervals.
Aim for 75-85rpms and Tempo Power on each interval, and a reminder that these are done at 7/10 RPE
You'll see variable durations of Tempo intervals today. Warm up, then go right into your first Tempo. Cadence is your choice today. After your final interval, recover, the ride Endurance Miles intensity before your final cool down.
Lets squeeze in a good calorie burning ride on Christmas Day!