Reason: Had extended time off the bike for one reason or another.

Types of Rides: Endurance (END), Tempo, and Intro to Sweet Spot (SS).

Purpose: Build aerobic fitness. There is an inverse relationship between a targeted training intensity and the amount of training time required to improve your ability at that intensity. Example: Neuromuscular adaptations required for a good sprint train up and detrain in a matter of a couple of weeks while the components of efficient aerobic metabolism contributing towards your ability to sustain power for 3, 4, or 5 hours take several months or years to develop and also to lose. Here, we dedicate time to the later. This is the epitome of delayed gratification.

What to Expect - The Rides: Combo of less engaging endurance rides and fast-fun tempo rides. Endurance Rides: We are shoveling dirt. Not very engaging in and of themselves. Great time to find movies, tv series, or podcasts to provide stimulation. Tempo Rides: There is a reason these are called, "Fast-Fun." Engaging, feel good rides where we work enjoyably hard.

What to Expect - Starting with a lower FTP then when you stopped training and started de-training (this is not a bad thing) and the relative intensity may feel more uncomfortable than when you stopped (Ex: 75% of FTP of 200 W (150) may feel harder than 75% of FTP of 300W (225W) Used to. THIS SOUNDS HORRIBLE!! It really is not. By not riding you down regulated catecholamines (a group of hormones and neurotransmitters made by your adrenal glands) which acts as a natural pain killer. By not riding you have effectively reset yourself for Newbie Gains (Remember how awesome those were?!?!). Over this block we will see an increase in overall aerobic endurance and motivation to reach new heights over the next 3 to 4 blocks. Patience. Trust the process.