Muscular Endurance Workouts
Tempo
On a flat course or on a indoor ride in a single gear at at 80-90 rpm in zone 3-4. Without recovery ride for 30-90 minutes depending on your fitness. Try to keep a constant speed.
Also try tempo intervals, ride 30-40 min as above, then rest 5 min, then do another 30-40 min. Repeat for a total of 2-4 times, depending on fitness. This is good for indoor riding when weather is bad.
Cruisers
This is best on a in door trainer or on a course you can repeat the interval at the same intensity. Do 3-6 intervals that last 6-12 minutes in zone 4-5a. Recovery is half of the time of the interval. For example, if you did a 10 min interval, recover is 5 minutes. Cadence should be around 80-90 rpm.
Hill Cruisers
Same as the Cruiser (above) but find a 2-6% hill for the interval. Best done on a hill which lasts the duration of the interval you are achieving. After completing the hill, coast back and spin around until it’s time for the next interval.
Threshold
On a flat course or on an indoor trainer ride for 20-60 min in zone 4-5a. Cadence should be 90-95 rpm.
cwilhelm | 
February 3, 2009 5:28 pm
