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Bicycle Works

Biking Workouts

Type of Workout	Warm Up	Main Set	Cool Down	Tip:
Rolling Hilly Course (Endurance)	16 Minutes 5:00 Pedal Easy 5:00 Alternative: 30 Standinng, 30 Seated 6:00 Seated, alternate 50% of workload between 1:00 on right leg, 1:00 on Left Leg	3:00 RI between sets Set 1: 6 X 2:00 Choose a gear to maintain 70 rpm During RI: maintain 100 rpm Set 2: 6x3:00 Coose a gear to maintain 70 rpm, During RI: maintain 100 rpm	5 Minutes	Stay seated to maintain hip strength, also use small and big chain rings.
Feel for Pacing (Endurance)	16 Minutes 5:00- Keep Cadence above 90 rpm 5:00-Alternate: 30 standing, :30 seated 6:00-Seated alternate 80% of workout 1:00 RL/1:00LL	3 x20:00 10:00 - at Z1 10:00 - at Z3	5 Minutes	Throughout, guess your intensity level before looking at HR or CP. If you are just startinng a program, start with 3x15:00 segments
3,3,3s (Force)	15 Minutes 5:00 Each Pedal Easy- Cadence above 90 rpm 5:00 - :30 alternations between 100 rpm and 80 rpm 5:00 - Even Riding at 95+rpm	Set 1 4x3:00 - Z2-3 Set 2 4x3:00 - Z2-3 Set 3:4x3:00 - Z2-3 1:00RI Rotate sitting and standing in big gear between sets	5 Minutes	Perform each set at 65-70 rpm
Aero Position (Speed Skills)	15 Minutes 5:00 Easy Pedaling 10:00 Pull Back "Scrap Mudd off your feet" on the up stroke without pushing down on the pedals	8 x3:00 Pedal in aero position, maintaining 90 rpm. 3:00 RI between sets	5 Minutes	Use the same bike set up you will use on the race day.
Tempo Intervals (Muscular Endurance)	16 Minutes 5:00 Pedal East - 90 RPM 5:00 - Alternate Standing/Seated 6:00 - Seated - Alternate 80% of workload on 1:00 right leg, 1:00 left leg	4-5 x 6:00 - Relax and sustain smooth pedaling at 80-90 rpm. Hold aero postion for intervals 2 and 4 RI 2:00 between sets	5 Minutes	Incorporate this workout early in the base period.