WU:(warm-up) 10 Minutes working into your ENDurance zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5). Then complete 3 sets of 1 Minute fast pedals with 1 minute rest in-between to open up legs
MS: (Main-set) Building Endurance today! Once warmed up, ride in your ENDURANCE zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) over flat to rolling terrain. Focus on staying relaxed on the bike and spinning circles while keeping cadence between 90-100. During the last hour of the ride complete one 30 minute TEMPO effort (POWER: Level 3 / HR: Zone 3 / PE: 5-6) using a gear that results in a cadence of 75-85. Complete the TEMPO effort as close to the end of the ride as possible while still allowing 10 minutes for warm down.
CD:(cool-down) 10 Minutes of easy spinning
This is a tough workout designed to get you ready for the fast start of a circuit race and also prepare you for a fast finish! Go for it!
WU:(warm-up) Ride for 20 Minutes working ENDurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs
MS:(main set) VO2max Intervals. Find a long stretch of road where you can complete this workout without stopping or interrupting the interval efforts (low grade hill / rise of about 1.5 miles works perfect). Complete 3 x 5 Minutes in Level 5 - VO2Max (POWER: Level 5 / HR: Zone 5 / PE: 7-8) with 5 minutes rest in-between.
CD:(cool-down) 15 Minutes
This is to simulate the quick change in pace that you are sure to experience in a circuit race. Be ready for those changes in pace!!!
WU: 15 Minutes working Level 2 Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs
MS: Micro Intervals. Training can bring mixed weather days so this can be done on trainer or long stretches of flat road. Complete 3 x 8 Minutes of “micro intervals”, this is an 8 minute interval where you vary effort from 30 seconds at Level 6 HARD (POWER: Level 6 / HR Zone 6 / PE: 8-9) to Level 1 EASY (POWER: Level 1 / HR: Zone 1/ PE: 1-2) for the duration of the intervals. Rest for 5 minutes in-between intervals at Level 2 Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5)
CD: 15 minutes
MS: You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover so no hard efforts, take it easy and look at the scenery.
WU: 10 Minutes working Endurance (POWER: Level 5 / HR: Zone 5 / PE: 7-8) with 2 x 1 minute Fast Pedals to wake up legs
MS: For today’s ride find a course with 3-5 longer hill climbs. Start out in Level 2 - Endurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) and with each climb put in a 3-5 minute effort in your VO2 Max Zone (POWER: Level 5 / HR: Zone 5 / PE: 7-8). After each effort, ride at low endurance for at least 5 mins to recover then back up to the prescribed endurance zone. Take each effort to the MAX! Terrain: Rolling to Hill Climbs; Cadence: 85 - 105.
CD: 10 minutes
WAY TO go! Great week! Have fun today!
WU: 10 Minutes working Endurance (POWER: Level 2 / HR: Zone 2 / PE: 4-5) with 2 x 1 minute Fast Pedals to wake up legs
MS: Today is simple, ride prescribed time in the ENDurance Zone (POWER: Level 2 / HR: Zone 2 / PE: 4-5) Vary cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
Oh, these are tough! But, you can do it! Give it your best shot!
WU: 15-20 Minutes working into the Endurance Zone (L2). Add 3 x 1 minute fast spins to open up fast twitch muscles.
MS1: Once warmed up complete 1 x (5 x 1 Min w/ 2 minutes rest in-between efforts) intervals. Go as hard as you can for the 1 minute on as these are maximal intervals. Rest for 5 – 8 minutes in-between sets.
CD: 10 minute easy spin