The beginning ride is designed to 'wake' the necessary muscle groups used when cycling. Complete on flat to rolling route.
On-bike strength training has shown to increase VO2 max, therefore it is of critical importance. Additionally, road racing needs to be completed in big gears and this workout improves the ability to do this. Ideally, complete cadence intervals on a climb and use decent as recovery.
A steady zone 2 workout to begin building a base endurance. Complete on hilly route and increase effort level to zone 4 when climbing. Remain seated during climbs to improve glute strength.
Due to the shorter duration this ride introduces you to interval work. Intervals are just below threshold as it is early on in the programme.
First longer endurance ride starts easy to pace the accumulation phase (8 weeks). Ride on flat to rolling terrain, remain seated during climbs.
Ride duration ramps to take advantage of more free time on the weekend. Ride of route of your choice. Effort level zone 2 steady-state.
Mondays are typically recovery ride days, so the body can get through the next two days without compromising standard of training.