Wednesday, February 3, 2016

Our Bike Workouts

Our Bike Workouts are outlined in the attached Word file. If you have any suggestions, questions or amendments then please let us know.


EC-B1_Aerobic Ride
Ride aerobically inserting 1 or 2x20 minutes Steady effort being sure to stay below your Mod-Hard zone.

EC-B2_Up/Down Ride (20 min Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set Pattern is 10 minute blocks Alternate 92-94 rpm with 70-75 rpm
Main Set Effort is Steady, use control

EC-B3_Up/Down Ride (30 min Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set Pattern is 5 minute blocks Alternate 92-94 rpm with 70-75 rpm
Main Set Effort is Steady, use control

EC-B4_Up/Down Ride (2x20 min Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set Pattern is 5 minute blocks Alternate 92-94 rpm with 70-75 rpm
Main Set Effort is Steady, use control, insert up to 5 minutes Recovery between the 20 min intervals

EC-B5_Up/Down Ride (2x30 min Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set Pattern is 7.5 minute blocks Alternate 92-94 rpm with 70-75 rpm
Main Set Effort is Steady, use control, insert up to 5 minutes Recovery between the 20 min intervals

EC-B6_Change Up Ride (24 Minute Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set pattern is Alternating 6 minute blocks 92-94 rpm with 70-75 rpm
Effort is Steady

EC-B7_Change Up Ride (32 Minute Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set pattern is Alternating 4 minute blocks 92-94 rpm with 70-75 rpm
Effort is Steady

EC-B8_Change Up Ride (2x24 Minute Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set pattern is Alternating 6 minute blocks 92-94 rpm with 70-75 rpm
Effort is Steady with 5 min Recovery between intervals

EC-B9_Change Up Ride (2x32 Minute Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set pattern is Alternating 4 minute blocks 92-94 rpm with 70-75 rpm
Effort is Steady with 5 min Recovery between intervals

EC-B10_Change Up Ride (3x24 Minute Main Set)
Warm-up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Main Set pattern is Alternating 6 minute blocks 92-94 rpm with 70-75 rpm
Effort is Steady with 5 min Recovery between intervals

EC-B11_Flat Ride
The Big Picture – Given the demanding structure of the up-coming Big Day and Race Simulation Workouts, you need to have flexibility with these key sessions. So treat the following tips as suggestions, not requirements. The main goal of these long rides is to build, and maintain, your overall endurance and prepare you for the more important Race Simulation Workouts.
Approach – The most important tip for your long rides (and all workouts) is to finish strong. Use prior planning to limit the breaks/stops that you have on the ride. Stay very controlled in the first half of your ride and always avoid efforts (even short ones) above your Mod-hard zone. Remember that it is much more useful to increase the amount of Steady effort, than insert high intensity. Learn how to use your gears (and personal humility) to avoid power spikes.
Intensity – the most valuable training during these workouts is 20-40 minutes blocks of Steady effort while riding on your aerobars. Aim for 65% of the total ride duration to be in your Steady zone.

EC-B12_Rolling Ride
The Big Picture – Given the demanding structure of the up-coming Big Day and Race Simulation Workouts, you need to have flexibility with these key sessions. So treat the following tips as suggestions, not requirements. The main goal of these long rides is to build, and maintain, your overall endurance and prepare you for the more important Race Simulation Workouts.
Approach – The most important tip for your long rides (and all workouts) is to finish strong. Use prior planning to limit the breaks/stops that you have on the ride. Stay very controlled in the first half of your ride and always avoid efforts (even short ones) above your Mod-hard zone. Remember that it is much more useful to increase the amount of Steady effort, than insert high intensity. Learn how to use your gears (and personal humility) to avoid power spikes.
Intensity – Rolling rides are great for “natural fartlek” training where you rider the rollers with a moderate increase in effort (shifting from Steady to Mod-hard). Remember not to ride above your Mod-hard intensity zone. Aim to complete about half of your roller riding on the aerobars as this is an excellent way to build specific strength for timetrialing. Aim for 65% of the total ride duration to be in your Steady zone.

EC-B13_Hilly Ride
The Big Picture – Given the demanding structure of the up-coming Big Day and Race Simulation Workouts, you need to have flexibility with these key sessions. So treat the following tips as suggestions, not requirements. The main goal of these long rides is to build, and maintain, your overall endurance and prepare you for the more important Race Simulation Workouts.
Approach – The most important tip for your long rides (and all workouts) is to finish strong. Use prior planning to limit the breaks/stops that you have on the ride. Stay very controlled in the first half of your ride and always avoid efforts (even short ones) above your Mod-hard zone. Remember that it is much more useful to increase the amount of Steady effort, than insert high intensity. Learn how to use your gears (and personal humility) to avoid power spikes.
Intensity – These rides should include a number of longer climbs, ideally each climb will be 20-40 minutes in duration. Start each climb relaxed, stay seated and gradually build the effort from Easy to Steady to Mod-hard. Aim for the top half of each climb to be a Mod-hard effort (no higher). If you are unable to stay within your Mod-hard zone then adjust your bike gearing as well as choosing more moderate hills. Aim for 65% of the total ride duration to be heading uphill.

EC-B14_Race Sim Bike
This is what it is all about!
Today is one of the most challenging workouts that you will do in your entire life.
This ride should be done as continuous as possible.
Plan your refueling stops and choose a route that will enable you to ride just like on race day (similar terrain with limited stops).
Phase your effort as follows:
• Two hours slightly easier than goal race effort;
• Two hours at goal race effort;
• Two hours slightly over goal race effort.
Other Tips:
• Consider a loop that will take about 2 hours;
• Note the effort required to go slightly faster each loop;
• Stay calm if you discover that "slightly easier" effort early in the ride ends up being quite a tough pace to hold after 4/5 hours. Far better to learn this lesson prior to race day.
• Start conservatively.
Running well requires humble and even bike pacing. In the race, remember that most of the people around you are not pacing well. They provide confusing feedback. Hydrate and eat at goal race levels.
The run that you will do off the bike should serve as a reality check. Are you ready to run a marathon? If you have any doubt then dial your bike effort downwards. 26 miles offers a lot of time to make up for going “too easy” on the bike.

EC-B15_Big Day Bike
This ride should be done as continuous as possible.
Plan your refueling stops and choose a route that will enable you to ride just like on race day (similar terrain with limited stops).
Position – log as much time as possible on the aerobars. This is an excellent chance to test comfort in your race position. If you need to adjust your set-up to be comfortable on your aerobars then do it. There are big energy savings from spending all day on your aerobars.
Cadence should be as close as possible to goal race cadence. Use your gears to avoid power spikes from hills and rollers.

Pace your ride as follows:
• 75 minutes slightly easier than goal race effort
• 75 minutes where you ride... (5x) Alternate 12 minutes Steady effort with 3 minutes slightly over Steady effort
• 15 minutes Easy
• 75 minutes where you ride... (5x) Alternate 12 minutes Steady effort with 3 minutes slightly over Steady effort
• 15 minutes Easy
• 30 minutes where you ride... slightly over goal race effort
• 15 minutes Easy
• 30 minutes where you ride... slightly over goal race effort
Running well requires humble and even bike pacing. In the race, remember that most of the people around you are not pacing well. They provide confusing feedback. Hydrate and eat at goal race levels.
The run that you will do off the bike should serve as a reality check. Are you ready to run a marathon? If you have any doubt then dial your bike effort downwards. 26 miles offers a lot of time to make up for going “too easy” on the bike.

EC-B16_Easy Spin
This is an easy ride to promote blood flow and recovery. Keep your heart rate below your Steady z

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