Training Camp I

Average Weekly Training Hours 09:00
Training Load By Week
Average Weekly Training Hours 09:00
Training Load By Week
Sample Day 6
2:30:00
Training Camp Base Miles - Week 1

Its time for your first "personal training camp" of the season.  Plan to ride at least 2 hours per day for at least 5 days this week.  If  you can ride 6, 7 or more days this week, go for it!  If you can ride 2.5 hours, 3 hours, or longer, on some days, that is great.  More is more, as they say, but at least get in 5 days of 2+ hours.

Wattage/HR Goal:  This week, you will  ride at/near the top of your ESM pace for every workout.  Try to keep power within +/- 10 watts of your selected target wattage.  That will require a LOT of focus, but you can do it.  

Cadence:  Cadence should be 80-105 for the entire interval (a little faster than you are used to). Shift often to keep your cadence optimal and don't let your pedal stroke drag.  Ride the entire workout with focus. If you have extra time, continue riding at the same pace. 

Your Route:  Choose a flat route if you are pidgin outdoors.  These workouts can be done indoors (but you must use a fan), can be broken up into two parts (if you commute for instance), can be done with lights (if its dark), and can be done outdoors on a flat road.  

For best results, do NOT attack hills, do NOT bridge gaps, and don't get caught up in an aggressive group ride. Leave those activities for other weeks.  Instead, be disciplined.  Likewise, if you ride in the hills, you will struggle to maintain a steady ESM pace on the downhills and may have to resort to riding against your brakes. That can be done, but is not ideal for base camp week.  Flat is a better choice.

Hydration and Nutrition:  During each ride, drink a minimum of 1 bottle per hour.  Each bottle should have 200-250 calories mixed in.  After two hours of ride time, you need to re-fill if you are riding longer. After the ride, drink a recovery drink immediately and then keep hydrating for the rest of the day so you will be recovered for the next day of your training camp.

Sample Day 7
2:30:00
Training Camp Base Miles - Week 1

Its time for your first "personal training camp" of the season. Plan to ride at least 2 hours per day for at least 5 days this week. If you can ride 6, 7 or more days this week, go for it! If you can ride 2.5 hours, 3 hours, or longer, on some days, that is great. More is more, as they say, but at least get in 5 days of 2+ hours.

Wattage/HR Goal: This week, you will ride at/near the top of your ESM pace for every workout. Try to keep power within +/- 10 watts of your selected target wattage. That will require a LOT of focus, but you can do it.

Cadence: Cadence should be 80-105 for the entire interval (a little faster than you are used to). Shift often to keep your cadence optimal and don't let your pedal stroke drag. Ride the entire workout with focus. If you have extra time, continue riding at the same pace.

Your Route: Choose a flat route if you are pidgin outdoors. These workouts can be done indoors (but you must use a fan), can be broken up into two parts (if you commute for instance), can be done with lights (if its dark), and can be done outdoors on a flat road.

For best results, do NOT attack hills, do NOT bridge gaps, and don't get caught up in an aggressive group ride. Leave those activities for other weeks. Instead, be disciplined. Likewise, if you ride in the hills, you will struggle to maintain a steady ESM pace on the downhills and may have to resort to riding against your brakes. That can be done, but is not ideal for base camp week. Flat is a better choice.

Hydration and Nutrition: During each ride, drink a minimum of 1 bottle per hour. Each bottle should have 200-250 calories mixed in. After two hours of ride time, you need to re-fill if you are riding longer. After the ride, drink a recovery drink immediately and then keep hydrating for the rest of the day so you will be recovered for the next day of your training camp.

Sample Day 8
2:00:00
Training Camp Base Miles - Week 1

Its time for your first "personal training camp" of the season. Plan to ride at least 2 hours per day for at least 5 days this week. If you can ride 6, 7 or more days this week, go for it! If you can ride 2.5 hours, 3 hours, or longer, on some days, that is great. More is more, as they say, but at least get in 5 days of 2+ hours.

Wattage/HR Goal: This week, you will ride at/near the top of your ESM pace for every workout. Try to keep power within +/- 10 watts of your selected target wattage. That will require a LOT of focus, but you can do it.

Cadence: Cadence should be 80-105 for the entire interval (a little faster than you are used to). Shift often to keep your cadence optimal and don't let your pedal stroke drag. Ride the entire workout with focus. If you have extra time, continue riding at the same pace.

Your Route: Choose a flat route if you are pidgin outdoors. These workouts can be done indoors (but you must use a fan), can be broken up into two parts (if you commute for instance), can be done with lights (if its dark), and can be done outdoors on a flat road.

For best results, do NOT attack hills, do NOT bridge gaps, and don't get caught up in an aggressive group ride. Leave those activities for other weeks. Instead, be disciplined. Likewise, if you ride in the hills, you will struggle to maintain a steady ESM pace on the downhills and may have to resort to riding against your brakes. That can be done, but is not ideal for base camp week. Flat is a better choice.

Hydration and Nutrition: During each ride, drink a minimum of 1 bottle per hour. Each bottle should have 200-250 calories mixed in. After two hours of ride time, you need to re-fill if you are riding longer. After the ride, drink a recovery drink immediately and then keep hydrating for the rest of the day so you will be recovered for the next day of your training camp.

Sample Day 9
2:00:00
Training Camp Base Miles - Week 1

Its time for your first "personal training camp" of the season. Plan to ride at least 2 hours per day for at least 5 days this week. If you can ride 6, 7 or more days this week, go for it! If you can ride 2.5 hours, 3 hours, or longer, on some days, that is great. More is more, as they say, but at least get in 5 days of 2+ hours.

Wattage/HR Goal: This week, you will ride at/near the top of your ESM pace for every workout. Try to keep power within +/- 10 watts of your selected target wattage. That will require a LOT of focus, but you can do it.

Cadence: Cadence should be 80-105 for the entire interval (a little faster than you are used to). Shift often to keep your cadence optimal and don't let your pedal stroke drag. Ride the entire workout with focus. If you have extra time, continue riding at the same pace.

Your Route: Choose a flat route if you are pidgin outdoors. These workouts can be done indoors (but you must use a fan), can be broken up into two parts (if you commute for instance), can be done with lights (if its dark), and can be done outdoors on a flat road.

For best results, do NOT attack hills, do NOT bridge gaps, and don't get caught up in an aggressive group ride. Leave those activities for other weeks. Instead, be disciplined. Likewise, if you ride in the hills, you will struggle to maintain a steady ESM pace on the downhills and may have to resort to riding against your brakes. That can be done, but is not ideal for base camp week. Flat is a better choice.

Hydration and Nutrition: During each ride, drink a minimum of 1 bottle per hour. Each bottle should have 200-250 calories mixed in. After two hours of ride time, you need to re-fill if you are riding longer. After the ride, drink a recovery drink immediately and then keep hydrating for the rest of the day so you will be recovered for the next day of your training camp.

Sample Day 10
2:00:00
Training Camp Base Miles - Week 1

Its time for your first "personal training camp" of the season. Plan to ride at least 2 hours per day for at least 5 days this week. If you can ride 6, 7 or more days this week, go for it! If you can ride 2.5 hours, 3 hours, or longer, on some days, that is great. More is more, as they say, but at least get in 5 days of 2+ hours.

Wattage/HR Goal: This week, you will ride at/near the top of your ESM pace for every workout. Try to keep power within +/- 10 watts of your selected target wattage. That will require a LOT of focus, but you can do it.

Cadence: Cadence should be 80-105 for the entire interval (a little faster than you are used to). Shift often to keep your cadence optimal and don't let your pedal stroke drag. Ride the entire workout with focus. If you have extra time, continue riding at the same pace.

Your Route: Choose a flat route if you are pidgin outdoors. These workouts can be done indoors (but you must use a fan), can be broken up into two parts (if you commute for instance), can be done with lights (if its dark), and can be done outdoors on a flat road.

For best results, do NOT attack hills, do NOT bridge gaps, and don't get caught up in an aggressive group ride. Leave those activities for other weeks. Instead, be disciplined. Likewise, if you ride in the hills, you will struggle to maintain a steady ESM pace on the downhills and may have to resort to riding against your brakes. That can be done, but is not ideal for base camp week. Flat is a better choice.

Hydration and Nutrition: During each ride, drink a minimum of 1 bottle per hour. Each bottle should have 200-250 calories mixed in. After two hours of ride time, you need to re-fill if you are riding longer. After the ride, drink a recovery drink immediately and then keep hydrating for the rest of the day so you will be recovered for the next day of your training camp.

Sample Day 11
2:00:00
Training Camp Base Miles - Week 1

Its time for your first "personal training camp" of the season. Plan to ride at least 2 hours per day for at least 5 days this week. If you can ride 6, 7 or more days this week, go for it! If you can ride 2.5 hours, 3 hours, or longer, on some days, that is great. More is more, as they say, but at least get in 5 days of 2+ hours.

Wattage/HR Goal: This week, you will ride at/near the top of your ESM pace for every workout. Try to keep power within +/- 10 watts of your selected target wattage. That will require a LOT of focus, but you can do it.

Cadence: Cadence should be 80-105 for the entire interval (a little faster than you are used to). Shift often to keep your cadence optimal and don't let your pedal stroke drag. Ride the entire workout with focus. If you have extra time, continue riding at the same pace.

Your Route: Choose a flat route if you are pidgin outdoors. These workouts can be done indoors (but you must use a fan), can be broken up into two parts (if you commute for instance), can be done with lights (if its dark), and can be done outdoors on a flat road.

For best results, do NOT attack hills, do NOT bridge gaps, and don't get caught up in an aggressive group ride. Leave those activities for other weeks. Instead, be disciplined. Likewise, if you ride in the hills, you will struggle to maintain a steady ESM pace on the downhills and may have to resort to riding against your brakes. That can be done, but is not ideal for base camp week. Flat is a better choice.

Hydration and Nutrition: During each ride, drink a minimum of 1 bottle per hour. Each bottle should have 200-250 calories mixed in. After two hours of ride time, you need to re-fill if you are riding longer. After the ride, drink a recovery drink immediately and then keep hydrating for the rest of the day so you will be recovered for the next day of your training camp.

Sample Day 12
2:00:00
Training Camp Base Miles - Week 1

Its time for your first "personal training camp" of the season. Plan to ride at least 2 hours per day for at least 5 days this week. If you can ride 6, 7 or more days this week, go for it! If you can ride 2.5 hours, 3 hours, or longer, on some days, that is great. More is more, as they say, but at least get in 5 days of 2+ hours.

Wattage/HR Goal: This week, you will ride at/near the top of your ESM pace for every workout. Try to keep power within +/- 10 watts of your selected target wattage. That will require a LOT of focus, but you can do it.

Cadence: Cadence should be 80-105 for the entire interval (a little faster than you are used to). Shift often to keep your cadence optimal and don't let your pedal stroke drag. Ride the entire workout with focus. If you have extra time, continue riding at the same pace.

Your Route: Choose a flat route if you are pidgin outdoors. These workouts can be done indoors (but you must use a fan), can be broken up into two parts (if you commute for instance), can be done with lights (if its dark), and can be done outdoors on a flat road.

For best results, do NOT attack hills, do NOT bridge gaps, and don't get caught up in an aggressive group ride. Leave those activities for other weeks. Instead, be disciplined. Likewise, if you ride in the hills, you will struggle to maintain a steady ESM pace on the downhills and may have to resort to riding against your brakes. That can be done, but is not ideal for base camp week. Flat is a better choice.

Hydration and Nutrition: During each ride, drink a minimum of 1 bottle per hour. Each bottle should have 200-250 calories mixed in. After two hours of ride time, you need to re-fill if you are riding longer. After the ride, drink a recovery drink immediately and then keep hydrating for the rest of the day so you will be recovered for the next day of your training camp.