| Your heart and lungs will likely respond better than | | | | 6min 275 watts @85-100rpm (or 25 watts above the |
| your legs. Your winter of low activity has caused a | | | | 9min interval) |
| reduction of muscle mass. Below we'll outline a 4 | | | | 2min 100 watts @85-90rpm |
| week crash course that will put you in a condition to | | | | 3min 300 watts @85-100rpm |
| do some hard riding. | | | | 4-6min cool down (just enough to clear your legs, |
| For this training plan to be a success, you'll need to | | | | longer is not required) |
| commit 1 hour a day 5-6 days/week. | | | | After ride consume a recovery drink |
| We'll start with a base watt of 200. If you cannot | | | | The Standard Workout is designed to be done most |
| maintain the 200 watts as described please adjust | | | | often and the Extreme Workout done no more than |
| initial wattage to fit your physical ability. At no point in | | | | once a week. When the base watt of 200 becomes |
| the training should you come close to your max heart | | | | too easy and it feels like you're spinning out, add 25 |
| rate. If you get close to your max at any point in your | | | | watts to the base and then adjust your jumps |
| training, adjust your work out to keep a 10-15bmp | | | | according to the pattern stated above. |
| buffer below your max heart rate* or what your | | | | In 4 weeks you should feel an improvement in your |
| doctor has recommended. | | | | abilities, your legs should be considerably stronger and |
| Standard Workout: | | | | your lungs/heart in excellent shape. |
| 8min light warm up | | | | This work out can be used in conjunction with outdoor |
| 12min 200 watts @ 85-100rpm (or what you can hold | | | | riding and/or pleasure rides. It can also be used |
| constant for 12 min and finish the workout) | | | | throughout the winter on a 3-4/day/week basis. Don't |
| 2min 100 watts @85-90rpm | | | | be fooled by the short duration of this work out, you |
| 9min 250 watts @85-100rpm (or 50 watts above | | | | will have the strength and endurance claimed by |
| 12min interval) | | | | proponents of base mile training. |
| 2min 100 watts @85-90rpm | | | | *Max Heart Rate = 220 - age (those with heart |
| 6min 275 watts @85-100rpm (or 25 watts above the | | | | complications should consult a doctor prior to this work |
| 9min interval) | | | | out) |
| 2min cool down (just enough to clear your legs, longer | | | | Why have we recommended training on power? |
| is not required) | | | | Though heart rate is a good indicator of your physical |
| After ride consume a recovery drink | | | | condition, it is not an indicator of actual work. Watts |
| Extreme Workout | | | | are consistent from one rider to another, yet heart rate |
| 8min light warm up | | | | is not. Heart size, complications, diet and condition can |
| 12min 200 watts @ 85-100rpm (or what you can hold | | | | all impact your heart rate. Two riders doing the same |
| constant for 12 min and finish the workout) | | | | watts may have two different heart rates. For this |
| 2min 100 watts @85-90rpm | | | | reason we feel it best to train with watts. |
| 9min 250 watts @85-100rpm (or 50 watts above | | | | So use your heart rate monitor to determine if you're |
| 12min interval) | | | | pushing yourself too hard. Remember if your heart |
| 2min 100 watts @85-90rpm | | | | chest hurts you are going too hard, so slow down. |