Cycling Made Easy: Ultimate Mix

Average Weekly Training Hours 07:42
Training Load By Week
Average Weekly Training Hours 07:42
Training Load By Week

This program is for anyone looking to add more variety to their indoor cycling workouts.

Each week includes 6 workouts. Each one has a specific purpose: recovery, drills, endurance, strength, threshold and speed. Each week builds on the previous week. Sessions range from 45 minutes to 2 hours.

You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs. For example, you can combine two workouts together to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout.

This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans. If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule. If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.

Sample Day 2
1:00:00
Drills

1. Do this ride on your trainer,
Ride 15’ building to warm up
3. Do each of the following pedaling drills:
a. Single Leg Pedaling—Right Leg 10”.
b. Single Leg Pedaling—Left Leg 10”.
c. Single Leg Pedaling—Right Leg 20”.
d. Single Leg Pedaling—Left Leg 20”.
e. Single Leg Pedaling—Right Leg 30”.
f. Single Leg Pedaling—Left Leg 30”.
g. Repeat steps a-f 5 X total.
4. Ride 15’, 90-100 RPM.

Sample Day 3
1:00:00
Strength

WU :15 minutes then do the following set
4 times each 5' zone 3
Ride 5’ 65-75 RPM. RI 1' 80-90 rpms zone 1
Ride 5’ 75-85 RPM. RI 1' 80-90 rpms zone 1
Ride 5, 95- 105 RPM. RI 1'80-90 rpms zone 1
Ride 2’ S, 95-105 RPM. RI 1'80-90 rpms zone 1
CD: 5'

Sample Day 4
1:00:00
Recovery

Bike 1 hour zone 1-2 85-90 rpms focus on recovery

Sample Day 5
0:50:00
Sprints

WU: 20 minutes zone 1-3
MS: 5X (30 sprint / 60" easy/60" sprint/90 seconds easy)
CD: 10 minutes zone 1-2

Sample Day 6
1:30:00
Endurance

Ride 1.5 ride on your trainer, After 30' warm up - spin up to 110 RPMS for 30" and repeat every 3 minutes for the next 30 minutes. The focus is on smooth pedaling - 90 cadence - RPE 4-5, focus on effiency of movement not high effort

Sample Day 7
1:15:00
Threshold

WU: 15' zone 1-2
MS: 4X 8' zone 4 85-90 rpms/ RI 4' zone 1-2
CD: 12 minutes

Sample Day 9
1:00:00
Drills

WU: 10 minutes include 5X60" one leg only drill
MS: keep intensity zone 1-2
Ride 30", 95-105 RPM.
Ride 1' 85-95 rpms
Ride 30" 105-115 RPM
Ride 1' 85-95 rpms
Ride 30", 115-125 RPM
Ride 1' 85-95 rpms
Ride 30"105-115 RPM.
Ride 1' 85-95 rpms
Ride 4 X 3’ (180 watts, RI 3')
CD: Ride 10’ EZ, 85-95 RPM.

Wendy Mader
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t2coaching

Ironman Certified Coach (8x Kona Finisher): Swimming, biking, running coaching plans for beginners and advanced athletes. One on One coaching available at http://t2coaching.com/contact/