Training Plan

Daily Goal

Not a bad way to start off your Segment PR attempt huh? A rest day. Today is a mental day and a chance to recover from your weekend riding. Look at the rest of the week in front of you and plan out your week so you can maximize your time on the bike.

Daily Goal

The goal of today's Endurance Miles ride is two-fold. One is to work on the development of your aerobic system (which is why the intensity is moderate) and the other is to wake your legs up from an easier day or two and get prepared for the intervals you'll be doing tomorrow.

Workout

Include 4x10 minutes Over Under Intervals - 4U/1O/4U/1O (5 minutes rest between intervals)

Daily Goal

OverUnder intervals are another way to improve your ability to sustain high power for longer efforts, but they will also improve your ability to temporarily surge above your threshold and then return to your threshold pace. You'll alternate between Steady State intensity and short bursts of CR intensity during each interval. Again, this workout should get tougher to maintain by the end of the session.

Workout

Include 4x10 minute Steady State Intervals (5 minutes rest between intervals)

Daily Goal

Steady State intervals are designed to improve your sustainable power at lactate threshold. Do these efforts on a flat stretch or a gradual uphill and aim to keep a consistent effort throughout all the intervals. At the end of workout your last intervals should be the same power as the first. You want to see even power outputs and time splits. That will provide the greatest adaptations.

Daily Goal

Your first two days of structured intervals are done and today is a chance to rest so you can continue the hard work over the weekend. There is a lot more training to do this month, so take advantage of this scheduled rest.

Workout

Include 4x12 minute Steady State Intervals (5 minutes rest between intervals)

Daily Goal

The Steady State intervals within today's Endurance Miles ride come with the same goals as Thursday's intervals. You want to exhaust your ability to perform work at threshold, but then continue on for a little more endurance riding (moderate effort).

Daily Goal

With two easier days following this ride, the goal is to really push the envelope of your aerobic engine. Your body is already a little fatigued, which means it won't take as long to get to the limits of your aerobic capacity.

Daily Goal

Ideally today should be a complete rest day with no riding; you have some big rides the rest of the week and you need to be rested and ready to ride hard. If you decide you REALLY want to ride today, the goal is to take it easy and get your blood moving a little bit.

Daily Goal

You've had a few hard days of riding now, so take it easy on today's Endurance Miles ride. The goal of today's ride is two-fold. One is to work on the development of your aerobic system (which is why the intensity is moderate) and the other is to wake your legs up from an easier day or two and get prepared for the intervals you'll be doing tomorrow. Whatever you do, don't compromise the energy you'll have available for the rest of the week's hard riding.

Workout

Include 6x6 minute Climbing Repeats (4 minutes rest between intervals)

Daily Goal

The CR's today will stress your lactate threshold system and ultimately improve your ability to sustain a higher power for medium/long efforts. In order to maximize the benefits today, you'll want to meter your effort so that the last few intervals are a real challenge to complete. If your power output drops during the last interval, then you did the workout correctly!

Workout

Include 3x15 minute Steady State Intervals (5 minutes rest between intervals)

Daily Goal

Sometimes, proper training can be a little repetitive, both within a single workout but also across multiple weeks of training. If your segment goal is a lactate threshold focused event then you NEED to put in a lot of time AT your lactate threshold. So the goal today is to ride at your threshold until your body is unable to continue at that intensity.

Daily Goal

Rest today and let your body recover for the weekend workouts. Make sure you still eat healthy and drink plenty of fluids. You want to head into the weekend well fueled and well hydrated.

Workout

Include 15 min uphill TT then 12 min uphill TT (30 minutes rest between intervals)

Daily Goal

The TT efforts within today's Endurance Miles ride are there to give you a better idea on pacing for your PR effort in a couple of weeks. So you need to be smart about your pacing. These are going to be very similar in pace to the CR intervals you did on Wednesday, only for longer. You should start the first effort at the bottom end of your CR range and see how you are feeling after 10 minutes and gauge the rest of your effort from there. Start the second effort at the average power from your first effort. If you can match that average for the second effort that would be great! Once you have completed the two efforts continue on for a little more endurance riding (moderate effort). You should now be armed with some good information to help you on your PR attempt.

Daily Goal

If you've done the first two weeks of training correctly, you should really be starting to feel some fatigue setting in. The goal of today's Endurance Miles ride is to fully fatigue your aerobic system. Ride how you feel and be sure you're tired at the end of the day.