Can you believe it? Week 30!

This week has a wrap up focus. I will not be prescribing a weekend workout this week. This week is just a set of alternatives for Tuesday, because we have race events this weekend,

• Workout A – (Approx. 1 hour) – Brain Killer (40 min threshold) – This workout will work well if you are considering the Prospect DU this weekend. There will be plenty of time to recover before the weekend. If you do this inside, do it in course mode on the trainer to simulate real world conditions.
• Workout B – (Approx. 1 hour) – An endurance ride or x-training workout (if you are running). This workout is an old favorite. You have seen this workout before. It includes (4* 4:30 + alternating 30 sec spin ups or standing efforts) to work on technique followed by a 20 minute tempo effort. Not too stressful and works all the basics. I did it myself on Sunday after some core & strength work. You can make it more challenging by increasing the number of 4:30’s and/or increasing the length of tempo interval.

It has been a great pleasure to work with you all season. While I wont be prescribing workouts until next year, the workouts can be used throughout the off season to keep you fit & strong.

Keep riding & stay off the couch. Remember that the key to year over year bike performance is consistency. Just keep riding as the weather turns cold, get on that trainer when the weather is crappy, and build your FTP, V02MAx, and stamina.

I look forward to seeing you all fit & ready to prepare for races in the spring.

Best, Coach Peter

DETAILED WEEKLY WORKOUT INSTRUCTIONS:

• 2020 BTC Bike workout program

INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

• Workout (A) – Zwift
• Workout (A) – TrainerRoad
• Workout (B) – Zwift
• Workout (B) – TrainerRoad

How to load workouts:

• Zwift Instructions
• TrainerRoad Instructions

This week brings focus on maximal power efforts to keep you sharp.

• Workout A – (Approx. 1 hour) – V02Max microbursts – The weather will be crappy on Tuesday. Do this on the trainer, but switch off ERG mode. Don’t be afraid to exceed the V02Max target, but be sure you do not recover too much and miss the target of the “recovery” interval.
• Workout B – (Approx. 2:30 hour) – Find a hilly course and accumulate 20-30 minutes of threshold climbing during your ride. Take advantage of the weather forecast this weekend.

Coach Peter

DETAILED WEEKLY WORKOUT INSTRUCTIONS:

• 2020 BTC Bike workout program

INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

• Workout (A) – Zwift
• Workout (A) – TrainerRoad
• Workout (B) – Zwift
• Workout (B) – TrainerRoad

How to load workouts:

• Zwift Instructions
• TrainerRoad Instructions

This week brings back two workouts to consolidate gains. This week is intentionally lighter but still rigorous.

• Workout A – (Approx. 1 hour) – 40 minute sweet spot – Ride this outside on Tuesday if you can. You can crush this ride by now.
• Workout B – (Approx. 2:15 hour) – A shorter endurance ride with varying tempo for the weekend. Not too much of a commitment.

Ride Ride Ride…..

Coach Peter

DETAILED WEEKLY WORKOUT INSTRUCTIONS:

• 2020 BTC Bike workout program

INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

• Workout (A) – Zwift
• Workout (A) – TrainerRoad
• Workout (B) – Zwift
• Workout (B) – TrainerRoad

How to load workouts:

• Zwift Instructions
• TrainerRoad Instructions

This week I am also prescribing two different bike workouts. Something short for Tuesday and something long for the weekend. Both workouts build V02Max!

• Workout A – (Approx. 1 hour) – Long V02 Max effort; 4 * 4min V02Max intervals with equal rest.
• Workout B – (Approx. 2:15 hour) – After a warmup, Start your workout with some V02Max intervals and follow with strong paced intervals – 4 * 20 (Tempo, Sweet spot, Tempo, Sweet spot) then cool down. A good ride in Prospect Park if you get out there early.

Have a great week & enjoy the fall weather. It is so crazy mild – enjoy it while it lasts.

Coach Peter

DETAILED WEEKLY WORKOUT INSTRUCTIONS:

• 2020 BTC Bike workout program

INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

• Workout (A) – Zwift
• Workout (A) – TrainerRoad
• Workout (B) – Zwift
• Workout (B) – TrainerRoad

How to load workouts:

• Zwift Instructions
• TrainerRoad Instructions

This week I am prescribing two different bike workouts. Something short for Tuesday and something long for the weekend.

• Workout A – (Approx. 1 hour) – Meat & potatoes 2 * 20 Sweet Spot workout to maintain your Olympic distance speed. This workout is best executed in Level mode on a trainer or outside on a predictable course.
• Workout B – (Approx. 2:30 hour) – Execute a long ride at endurance/tempo effort on a hilly course. Within the ride include several hill repeats and accumulate 20-30 mins of threshold effort. This workout is great for 9W. Execute hill repeats on the ranger station hill to accumulate your time at threshold.

Have a great week & enjoy the fall weather

Coach Peter

DETAILED WEEKLY WORKOUT INSTRUCTIONS:

• 2020 BTC Bike workout program

INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

• Workout (A) – Zwift
• Workout (A) – TrainerRoad
• Workout (B) – Zwift
• Workout (B) – TrainerRoad

How to load workouts:

• Zwift Instructions
• TrainerRoad Instructions