Training

Week 2

DAY 1: ENDURANCE/FREE RIDE DAY 2: SEASON BASE #1

Today is a steady 45 minute endurance ride. Try to maintain a constant effort somewhere between 3/10 to 6/10, or power zones 2 to 3.

Don’t forget, it’s fine to miss a day if you have to. Just skip one when you need to and move on to the next planned session.

Warm up for 10 minutes. To begin with ride at 2/10 (zone 1) for 1 minute, then start some warm up intervals. Starting with 1 minute at 2/10 (zone 1), then work for 1 minute at 7/10 (zone 4). Repeat a second time, then repeat a further two times but with your working interval at 8/10 (zone 5).

Now for some longer efforts. Ride for 6 minutes at 8/10 (zone 4). Recover for 2 minutes at 2/10 (zone 1). Repeat these two more times.

Finish with a steady tempo effort. Ride for 20 minutes at 5/10 (zone 3).

Cool down from 4/10 to 2/10 for 5 minutes.

DAY 3: REST DAY DAY 4: ANAEROBIC CAPACITY MAINTENANCE #2

Rest Day. If you feel like training then feel free to go for a ride or do some cross-training, but keep it nice and easy.

Today we are building on the AC Maintenance session you completed last week. Again, the ride has two main components.

Warm up from 2/10 4/10 (zone 1 to 2) for 10 minutes and include 3 x 6 second high cadence/low power sprints. Complete ten, 1 minute intervals at 9/10 ( high zone 5) with 1 minute 15 seconds rest between each at 2/10 (zone 1). Finish with a steady state effort at 5/10 (zone 3) for 20 minutes. Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

DAY 5: POWER SURGES #1 DAY 6: SUB-THRESHOLD #2

Today’s workout has three 10 minute blocks of intervals with 5 minutes of recovery between them. This will improve your recovery from hard efforts.

Start your warm up with 5 minutes at 2/10 (zone 1). Then, ride for 1 minute at 7/10 (zone 4), recover for 1 minute at 2/10 (zone 1) and repeat the interval at 7/10 (zone 4) for 1 minute. Ride at 3/10 (zone 2) for 2 minutes. Recover for 3 minutes at 2/10 (zone 1) and get ready for your first 10 minute block of intervals.

Each block has 10 power surge intervals. Ride for 15 seconds at 10/10 (zone 6). Recover for 45 seconds at 2/10 (zone 1). Repeat 10 times.

Rest for 5 minutes between each block at 2/10 (zone 1).

Complete two more blocks of intervals.

Finish with a 5 minute cool down from 4/10 to 2/10 (zone 2 to 1).

Two main components to today’s plan. Firstly five 1 minute high cadence - low power intervals with 1 minute rests between. Aim for 5/10 or low zone 3. Secondly three 10 minute intervals at 7/10 or zone 4 with five minutes recovery in between.

Warm up from 2/10 4/10 (zone 1 to 2) for 10 minutes and include 3 x 6 second high cadence/low power sprints.

Next, ride for 1 minute at 5/10 (zone 3). Aim for high cadence, low power. recover for 1 minute at 2/10 (zone 1). Repeat five times.

Next we have some sub-threshold intervals. Rest for 5 minutes at 2/10 (zone 1), then ride at 6/10 (zone 3) for 10 minutes. Repeat this three times. Recover at 2/10 (zone 1) for 2 minutes.

Cool down from 4/10 to 2/10 (zone 2 to 1).