| Whether you are a recreational cyclist, a bicycle racer | | | | throwing different workouts at your body. The |
| or a triathlete, you will benefit by understanding the | | | | workouts contained within a good guide will do just |
| basics of cycling training and by having a structured | | | | that. |
| training plan. | | | | Let's use Tempo riding as an example of what you |
| I have discovered a must-have guide that will help take | | | | can expect to find inside: Tempo riding is an important |
| your cycling to a new level. Your bike training will be | | | | training component that is effective for improving your |
| rejuvenated and refreshed with a wide variety of new | | | | level of fitness and increasing your basic speed. In a |
| workouts that will challenge you and help develop you | | | | good guide, such as 101 Cycling Workouts, a whole |
| into a better and fitter cyclist. The workouts form the | | | | chapter should be devoted to Tempo Workouts: |
| basis of a complete training program that works on | | | | Tempo Workouts (Zone 3) |
| endurance, aerobic and anaerobic fitness, strength, | | | | Tempo riding is defined as being faster than |
| speed and power. Use these workouts to train harder, | | | | endurance pace, but slower than threshold pace. Being |
| smarter and more efficiently by making the most of | | | | harder than endurance pace, tempo pace takes some |
| your valuable training time. | | | | concentration to maintain, but should definitely be at a |
| The workouts in this guide give you a huge variety of | | | | do-able pace. |
| ways to train. Once started, you'll never have an | | | | Tempo workouts are used to build speed for longish |
| excuse to get bored with your training again! There | | | | distances and is typically encountered when pushing |
| are 101 workouts which are grouped according to the | | | | the pace riding with others. As my general fitness |
| type of physiological system they train, letting you | | | | improves, I like to mix up my tempo rides with |
| easily find workouts for the day's objective. Every ride | | | | endurance rides so I don't get too used to riding at |
| or workout meets the goal of improving some aspect | | | | slower speeds. How you practice is how you race... |
| of your cycling fitness. | | | | However you don't want to overdo the tempo rides. |
| The different workout intensities are based on 6 | | | | Too many zone 3 rides each week will make you tired |
| training zones that are compatible with both heart-rate | | | | and you won't be able to recover adequately between |
| monitors and power meters. An explanation of the | | | | workouts and the quality of your workouts will suffer. |
| zones is included along with instructions for determining | | | | One tempo workout per week should be adequate. |
| your own zones which you then apply to your | | | | The Purpose of a Specific Tempo Workout: This |
| workouts. The purpose of each workout is described, | | | | workout is ridden at faster than endurance pace. It |
| with a description of the type course that the workout | | | | should not be too uncomfortable but you will need to |
| should be done on, a description of the workout | | | | concentrate on keeping the pace at the right intensity. |
| protocol, and ways in which you can modify the | | | | You will be able to talk to your riding companions, but |
| workout and still achieve its objective. | | | | not in complete sentences. This type of ride will |
| There are tips to help you put the workouts together | | | | increase your ability to ride long distances faster and in |
| to create your own structured training plan that is | | | | relatively more comfort. |
| varied by season to produce optimum results. You | | | | Type of Course to do the Workout: Probably a loop or |
| plan your week by deciding how many workouts you | | | | an out-and-back route. Hills of varying difficulty can be |
| can do based on your ability, goals, age and available | | | | included. |
| time. These 101 cycling workouts are essential to my | | | | Description of a Typical Tempo Workout: Warm up |
| training, and I am confident they will be to yours too! | | | | for 15-minutes, then increase the pace to zone 3 for |
| - For all-around cycling fitness or road racing, you | | | | most of the ride. Your heart rate may move into zone |
| should do workouts from every chapter in the guide. | | | | 4 for brief periods, especially if there are hills. Pay |
| - If you are more of a time trialist or triathlete, you'd | | | | attention to your pace, don't let it get too high and also |
| need to focus on endurance, tempo, threshold and | | | | don't let it fall into zone 2. |
| strength workouts. | | | | Workout Length: The ride should last at least 90 |
| - If your goal is to improve your ability to ride long | | | | minutes. |
| distances, you'd want to concentrate primarily on | | | | Modifications: Do not let this turn into a threshold ride. If |
| endurance,tempo and strength workouts. Improvement | | | | you're doing it with other riders avoid the temptation to |
| comes by continually changing up your routine and | | | | turn it into a race. Be disciplined! |