With all of the uncertainty surrounding the events and races that we had hoped to participate in, it is easy to lose focus in our training. In these stressful and unprecedented times, it is as important as ever to remain active, not only for your physical health, but also for your mental well being.
You can perform these workouts at home on an indoor trainer (you don't necessarily need a smart trainer), or you can follow the interval structure outside. Intervals will be described in terms of Power (% of Functional Threshold Power, or % of FTP), Heart Rate (Heart Rate Zones and % of Lactate Threshold Heart Rate, or % of LTHR), and Recommended Perceived Exertion (RPE on a scale of 1-10, with 1 being easy, and 10 being a maximum effort).
Workouts posted from March 25 through May 20 include 90-minute and 2-hour workouts. The 90-minute workouts build in intensity, while the 2-hour workouts are more endurance-based. The 2-hour workouts act as a substitute if you cannot get outside for a longer ride. They will incorporate some higher intensity intervals to induce the fatigue you would experience during those longer rides.
Workouts posted from May 27 forward include 45-minute and 90-minute workouts. As the weather improves, and more riders are able to get outside, these workouts act as a supplement to those rides. The 45-minute workout includes the only intensity needed each week as we simply maintain our fitness. The 90-minute workout focuses on endurance and tempo efforts.
If you do ride outside, please maintain a safe distance from other riders. When riding with others, realize that the recommended 6-foot rule that we are following in public is not sufficient on the bike due to the increased wind speed that can transmit germs from one to another.
Click on the buttons below to go to each week's workout page.