Endurance Workouts

Outdoor Workouts

Long ride at easy pace Zone 2, low zone 3 on the hills.  Depending on your fitness, this could be 1 hr to 6-8 hrs.  Beginners start with 1 to 1.5 hrs, while fitness increases do longer.   Ultra endurance racers will do 6-8 hrs.  If you don’t know, ask the coach a question.

These workouts can be done during all training phases.

As you get more into the season, start pushing into Zone 3.

Indoor Workouts

If you can’t get outside do a 1.5 – 2hr ride on the trainer.  Use your gears to simulate hills.  Keep cadence to be in zone 2 to 3.  If riding on the trainer you can split workouts into two sessions.  For example, 1 hr in the morning and 1 hr in the evening.    Also know that riding on the train takes great discipline and motivation.  If you are riding the trainer a lot, it best to keep your sessions to no more then two hours at a time.  Beginner and intermediate level riders should stick to one hour sessions.  Advanced riders should stick to two hour sessions.

Steady State Intervals; On an indoor trainer, warm up for 10 minutes with an easy spin in zone 1 and 2.  Then Ride 8 -20 minutes at a constant pace in zone 3, cadence should be between 80 and 90 RPM.  Rest for 8-10 minutes, then repeat 2-5 times.  8 minutes intervals are more for beginners and 20 minute intervals are for advances riders.

Over Unders 2/1:  On an indoor trainer, warm up for 10 minutes with an easy spin in zone 1 and 2.  The ride 2 minutes around zone 3 , cadence should be between 80 and 90 RPM.   After two minutes push the pace to zone 5 with 100-110 RPM for one minute.  That is one rep.  Do 3 reps to complete the set.  then recover for 8 minutes with easy spinning.  Do 3-6 sets total.   Beginners should do 3 sets, advanced 6.

Over Unders 4/2:  Same as Over Unders 2/1, but the times are increased.  On an indoor trainer, warm up for 10 minutes with an easy spin in zone 1 and 2.  The ride four minutes at around zone 3, cadence should be between 80 and 90 RPM.   After four minutes push the pace to zone 5 with 100-110 RPM for two minutes.  That is one rep.  Do 3 reps to complete the set.  then recover for 8 minutes with easy spinning.  This session is for advanced riders.

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