January 14, 2018 – Bike

January 14, 2018 – Bike

Supplemental Bike

Road or Fatbike: If riding outside the workout is programmed to be slightly longer than the trainer workout due to the natural breaks when riding outside.

75 minutes of continuous riding at steady effort (Zone 2). Use first 10 minutes to warm up and get into a comfortable pace. If riding on undulating terrain, avoid pushing too hard on the uphills.

Or

Trainer workout:

Warmup: 10 minute bike warm up routine

5×30 seconds single leg spinning (each leg)

Main set: 30-40 minutes of work – intensity pyramid.

We will be varying the cadence and perform an intensity pyramid during the main set.

First 5 mins: Gear up from what you were riding during the warm up but stay in comfortable Zone 2 – spinning at cadence 85-95 RPM

Next 5 mins: Gear up once more and move into Zone 3 – build the intensity/effort. 80-90 RPM

Next 10-20 mins: Gear down and move back into a high Zone 2 – build the cadence back up to 90-95 RPM

Next 5 mins: Gear up once more and move into Zone 3 – build the intensity/effort. 80-90 RPM

Last 5 mins: Gear down from what you were riding during the warm up but stay in comfortable Zone 2 – spinning at cadence 85-95 RPM

Cool down: 10 minutes @ Zone 1

Notes: In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. Both Zone 2 low and Zone 2 high should be comfortable with a little more effort in Zone 2 high.  When riding in Zone 3 you should be working hard and should have trouble holding a conversation.