Week 3
Surprise folks, we have 2 different Cycling workouts this week. The plan is to still do your Indoor/Trainer sessions on Tues and Fri, but you will notice a Tempo Intervals session you can do on Wed or Sat. (Please do this in place of your other fun ride and still make sure to get in your endurance ride). The Tempo intervals will be done with focus on your heart rate being at 80% of your max HR. For you math peeps, that's 0.80(max HR)=Tempo HR. Please focus on being as close as possible to this number during your intervals. These might seem easy at first, but the longer you do them the more fit you become, and they will be slightly more difficult. Enjoy!
***Be sure to go hard this week and get in your rides and strength sessions. Next week will be a recovery week.***
Week 2
During your week 2 workouts you will need to determine your maximum heart rate (max HR). Please see the How To Send It section for a description on how to do this and why it is very important. I would schedule this in after your initial trainer ride this week. Good luck!
Please refer back to the Training tab to schedule your week.
Week 1
This is the first week of cycling and strength workouts. These will feel quite easy (especially the Trainer workouts). They are supposed to be easy! We are starting from the ground to build up a strong foundation for your cycling season and seasons to come. Trust me, they will not be so easy in months to come! Enjoy it while you can.
Pro Tips
- If you want a great program to track your training, your recovery, and help you lay out your yearly plan for racing, try Trainingpeaks.com. They offer a free version, or fancier paid version. I would highly recommend this program if you are keen to track your workouts digitally. Strava is a great way to track as well, but doesn't have as many features as TrainingPeaks. Ideally I would do both so you can get kudos from your teammates and qualify for awesome monthly awards for training, as well as keep the details of your progress this year.
- You will notice that each section in the cycling workouts has a 'Zone' assigned. This is based off your RPE (Rate of Perceived Exertion), or how hard you feel you are working. Here is a quick chart to reference during your cycling sessions to know how hard you should push for each interval. We'll introduce you to heart rate zones so you can track this more objectively.
