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.