Ride Zones 1-2 today. Get 50% or more of the time in Zone 2. This is an easy ride. You will establish your training zones tomorrow and know what Zone 2 means.
Warm up well by spinning for 20-30 minutes easy to moderate. Then ride a 30 minute time trial on flat course or up hill course. Punch HR monitor 'lap' button 10 minutes into Time Trial. This course needs to have no interruptions allowing for a ocnsistant hard effort with no stops.
Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR). You lactate threshold heart rate can now be used to calculate your training zones by going to your My Settings in Training Peaks, clicking on the Zones button, and putting your LTHR in the threshold box(clicking the down arrow and picking Friels Cycling Zones). You now have your HR zones to use for the entire training program. Please refer to the startup document for training zone details and info.
Finish the workout spinning easy on your way home.
Ride Zones 1-3 off road. During this ride focus on "flowing" through the trails. Look ahead and into the trail, brake before/after and not into the turns, and think/plan ahead.
Ride mainly Zone 1-2 for 30 minutes. Follow this with 30 minutes building to Zone 3. Use a comfortable cadence(80-90 rpm). Rest of time ride in Zones 1-2 with most of that time in Zone 2.
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
Ride Zones 1-3 off road. During this ride focus on "flowing" through the trails. Look ahead and into the trail, brake before/after and not into the turns, and think/plan ahead. A good drill is to pick 20-30 minute section of the course and repeat it for 4-5 times trying to make it loop faster by "flowing" better(but not putting out a lot more effort!).
Ride Zones 1-2 only today. Within the ride include 20 minutes of one legged work, where one leg does 90% of the work while the other leg "loafs". While perfoming this drill, attempt to push your toes to the front of your shoe at the top of the pedal stroke, and scrape dirt off your shoes at the bottom of the pedal stroke. Attempt to eliminate all dead spots and become more efficient!