Goal: An upper aerobic session of riding. (total ride time at goal pace = 00hr 15min
-Add extra rest if you cannot keep your Heart Rate in zones.
-Hydrate well and eat up, this is a higher energy ride and you should fuel as if under race conditions.
-Start on the lower end of the targets and work you way higher through the entire ride.
-BIG GEAR segments: Chose the largest gearing you have. Chose a flat or rolling hills area. Keep the cadence low and try not to worry about power as much as effort and HR. Be careful not to rip your legs out of the sockets! The point is to develop muscular strength.

Goal; Build endurane cycling base and teach the body to burn fat as a source of fuel.
-This ride is all about economy and creating a wide base for future build periods.
-It is an easy ride and should feel so.
-The heart rate targets and power targets should feel like an effort and pace you can hold "all day long".
-While it may be tempting to go harder, hold back.
-Hydrate and fuel well.
-You can chose a flat to rolling hills course and if you need to get over a hill with a higher power this is ok, just make sure you dont sustain Z3 efforts for very long...

Goal; Build endurane cycling base and teach the body to burn fat as a source of fuel. -This ride is all about economy and creating a wide base for future build periods. -It is an easy ride and should feel so. -The heart rate targets and power targets should feel like an effort and pace you can hold "all day long". -While it may be tempting to go harder, hold back. -Hydrate and fuel well. -You can chose a flat to rolling hills course and if you need to get over a hill with a higher power this is ok, just make sure you dont sustain Z3 efforts for very long... -May also be done on the trainer.

Goal; Build endurane cycling base and teach the body to burn fat as a source of fuel. -This ride is all about economy and creating a wide base for future build periods. -It is an easy ride and should feel so. -The heart rate targets and power targets should feel like an effort and pace you can hold "all day long". -While it may be tempting to go harder, hold back. -Hydrate and fuel well. -You can chose a flat to rolling hills course and if you need to get over a hill with a higher power this is ok, just make sure you dont sustain Z3 efforts for very long... -May also be done on the trainer.

Goal: To ride for 90min at 89% for FTP
*This is a solid upper end aerobic session. Great for long distance time trialing.
**Perceived effort may range from 5-7. If HR goes above Z4 dial back the power to stay in zone.
***TSS ~ 130-147

Goal; Build endurane cycling base and teach the body to burn fat as a source of fuel.
-This ride is all about economy and creating a wide base for future build periods.
-It is an easy ride and should feel so.
-The heart rate targets and power targets should feel like an effort and pace you can hold "all day long".
-While it may be tempting to go harder, hold back.
-Hydrate and fuel well.
-You can chose a flat to rolling hills course and if you need to get over a hill with a higher power this is ok, just make sure you dont sustain Z3 efforts for very long...

BIKE [Chose a route that is repeatable for measurement. Minimal traffic during intervals. Easy efforts should be "cheese" easy", this can also be done on the trainer though 4hours is a challenge.] 4 hours done easy with 4x15min Time Trial efforts (Power efforts will range from CP180-CP90 theoretical and actual bests.) (This is you against the clock! ....one 15min effort done in each hour.) *Note a TT is different than an "All out effort" With a time trial you want to beat the clock. This means using the course to your advantage to go faster. IE conserve enough energy on the hills so that you can go faster on the flats and downward sections of the effort.) ***Very important*** While there are targets below for power and heart rate they represent a spectrum of possibilities depending on how you are feeling. Do not be discouraged if you cannot hold these targets. The goal is to give it a hard effort and complete the entire set even on fatigued legs! ****Approximate TSS Points for the ride = TSS 220-250