This is the perfect program for the Intermediate to advanced beginner to get some great fitness as you start late winter and early spring! Ideally the time to pick up this plan is February/March and April. You will have completed your strength training already and ready to focus on the bike. 5-12 hours is what you can expect to train each week.
Active Recovery Ride, 50-40 beats below LT. Easy gears with limited stress on the legs.
Review all skills learned:
Water bottle pickup (and put down)
Slalom through bottles.
Circle push out.
Ride on rolling course. Big chain ring. Most of ride time in heart rate zone2-3. Seated on most hills.
Do want you want today. Keep HR low to moderate. Do not overextend and go over zone 3.
BT: On flat road or on a trainer. Use the big chain ring and a gear that allows only about 50-60 rpm. While in the saddle drive the pedals down as hard as possible for 15-20 revolutions of the cranks. Do 6-10 of these starting a new one every 3-5 minutes after warming up. Heart rate is not observed.
BT: Warm-up well. Then ride 30 to 40 minutes non-stop in the heart rate 3 zone on a mostly flat course. Slightly bigger gear than usual. 80-90 rpm. Smooth pedaling. Aero position.
Work on handling skills in a parking lot: slalom, pick-up water bottles, tight turns, hop, track stands, etc.