February 11, 2018 – Bike

February 11, 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.

90-120 minutes of continuous riding at steady effort (Zone 2). Use first 10 minutes to warm up and get into a comfortable pace. Take the level up one notch when attacking any hills.


Trainer workout: Effort ramp

Warmup: 10 minute bike warm up routine

Drills: 5×30 seconds (each leg) one leg pedaling with 1 minute easy spin between each minute. Think about applying an even force throughout the pedal stroke.

Main set: 40-60 minutes of work.We will be varying the cadence and intensity during the main set. For those of you that are familiar with power, or have completed a Functional Threshold Power (FTP) test, I have included power ranges that you should aim to hold for each interval. Calculate the power you should aim to hold based on your own FTP.

First 10-15 mins: Gear up from what you were riding during the warm up but stay in comfortable Zone 2 – spinning at cadence 85-95 RPM. 60% of your FTP (60% of what you can hold at race pace for an hour). Spend the first 30 seconds of every 5 minutes out of the saddle and riding in Zone 5.

Next 10-15 mins: Gear up once more and move into higher Zone 2 – build the intensity/effort. 80-90 RPM. 65% of your FTP

Next 10-15 mins: Remain in same gear and build the cadence up to 85-95 RPM. Remain in Zone 2. 70% of your FTP. 

Final 10-15 mins: Gear up once more and build the intensity/effort one more notch. 80-95 RPM. 75% of your FTP. Spend the first 30 seconds of every 5 minutes out of the saddle and riding in Zone 5. 

Cool down: 5 minutes @ Zone 1. 40% of your FTP

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.