Warmup by riding Zone 1 (easy) for 15-20 minutes. Ride as hard as you can for 30 minutes, trying to pace yourself evenly. Record whatever data you can, distance covered, average speed, average cadence, average heart rate, etc. Ride easy for 10-15 minutes to cooldown.

If you already go to a strength training, yoga or pilates class, feel free to continue with that. If you are not doing some type of strength training, include a brief routine that will help to improve your strength and core stability, helping you to be a more efficient rider.

A few key exercises include:
1) Planks (30-60 second hold)
2) Side Planks (10-30 second hold)
3) Glute Bridges (10-12 reps, 5 second hold)
4) Squats (10-15 reps)
5) Lunges (10-15 reps per leg)
6) Hamstring Curls on a stability ball (10-15 reps)

Finish your workout with stretching and massage on a foam roller.

For more exercises and explanations, see the videos under the Training Tips section at www.visionquestcoaching.com.

Complete a steady ride in zone 1. After warming up a bit, unclip your right foot and pedal with the left foot only for 30 seconds. Switch to the right foot and complete 30 seconds with right foot only.

Continue to alternate left/right for 5 minutes, then ride normally for 10 minutes, and complete a second set of 5 minutes alternating left/right each 30 seconds. Ride in Zone 1 for the remainder of the ride.

Strength, yoga, pilates classes, or functional training routine on your own.

A few key exercises include:
1) Planks (30-60 second hold)
2) Side Planks (10-30 second hold)
3) Glute Bridges (10-12 reps, 5 second hold)
4) Squats (10-15 reps)
5) Lunges (10-15 reps per leg)
6) Hamstring Curls on a stability ball (10-15 reps)

Finish your workout with stretching and massage on a foam roller.

For more exercises and explanations, see the videos under the Training Tips section at www.visionquestcoaching.com.

Complete a steady, long ride in Zone 1. Think about the pedaling skills practiced on Thursday while you're riding and try to apply them to your pedaling motion with both feet clipped in.

Ride 10-15 minutes in Zone 1. Increase effort to the lower side of Zone 2 for 15 minutes (something you could easily hold for an hour). Return to Zone 1 for 10 minutes and repeat a second 15-minute effort in Zone 2. Finish the ride back in Zone 1.

Strength, yoga, pilates classes, or functional training routine on your own.

A few key exercises include:
1) Planks (30-60 second hold)
2) Side Planks (10-30 second hold)
3) Glute Bridges (10-12 reps, 5 second hold)
4) Squats (10-15 reps)
5) Lunges (10-15 reps per leg)
6) Hamstring Curls on a stability ball (10-15 reps)

Finish your workout with stretching and massage on a foam roller.

For more exercises and explanations, see the videos under the Training Tips section at www.visionquestcoaching.com.