Bike

Our virtual cycling program is written by our Tuesday Morning Bike Coach, Coach Peter Helling! Learn more about Coach Peter here.  Be sure to watch the videos for in-depth descriptions of each workout.

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8/18/2020 – BTC #20 – 20 Min TT test

20 min tt
ftp test
ftp trainer test
tt

Welcome BTC members to week #20 of the BTC cycling program.

This week we have a 20 min TT test on the plan. I’d love to have everyone do this workout so that can set your training zones or understand your current bike fitness. The B workout is an alternative for those who have recently completed a TT.

  • The A workout is the 20 Minute TT. This workout is best done on a trainer in level mode with a huge fan in front of you. 🙂 and with friends.
  • The B Workout is a endurance tempo workout. This workout is best done on a trainer in course mode or outside

If you do not have any experience with completing a TT, please review the following:

  1. Coach’s Article: Bike performance-testing and setting up training zones
  2. BTC Video #11: BTC #11 – V02Max Intervals and preparing for a 20 Min TT test
  3. BTC Video #20. BTC #20 – 20 Min TT

Good luck this week!

Photo Credit: Christian Blanchard photography

8/11/2020 – BTC #19 – Threshold Intervals & understanding your power duration curve

40 min threshold
brain killer
ftp prep
threshold intervals

Welcome BTC members to week #19 of the BTC cycling program.

 

This week we return to our longest threshold intervals of the season. These will test your mettle. In this weeks’s video, I also discuss in more detail how to interpret your peak power curve or power duration curve so your training can be more specific to your event.

The workouts this week are best completed outside. If you are working with a smart or dumb trainer, please be sure to complete them in level mode only.

  • Workout (a) – “Brain Killer” (40 minute threshold effort)
  • Workout (b) – 2 * 16 min threshold intervals

Note: We are building our way toward another TT on 8/18. The 1 week away from pushing you forward to hit a new FTP!

Please review the following information in preparation for next week’s TT.

It is important that you know what to measure and how to use your equipment. This eliminates a lot of stress. Please review both of the following:

  1. Forum post: Bike performance-testing and setting up training zones
  2. BTC Video #11: BTC #11 – V02MAX INTERVALS AND PREPARING FOR A 20 MIN TT TEST

Remember: Even if you do not have a power meter, you can still measure your lactate threshold heart rate. This measurement is essential to set heart rate training zones correctly

Have a great workout!

Photo Credit: Ann Mellow
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

How to load workouts:

8/4/2020 – BTC #18 – VO2Max intervals & maximizing your performance as you age.

aging
aging in triathlon
maintain performance
vo2 max
vo2 max intervals

Welcome BTC members to week #18 of the BTC cycling program.

 

This week we return to VO2Max intervals. A little longer this time around. In this weeks’s video, I also discuss the physiological impacts of aging and what you should focus on to maintain performance as you age.

Complete work out (A)  or (B) on a Smart trainer in level mode. Both workouts are excellent outside as well.

Note: We are building our way toward another TT on 8/18. The next few weeks are focused on pushing your forward to hit a new FTP!

Have a great workout!

Photo Credit: Christian Blanchard photography
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

How to load workouts:

7/28/2020 – BTC #17 – Bread & Butter Workouts

bread and butter
ftp builder

Welcome BTC members to week #17 of the BTC cycling program.

In this week’s video, I provide a refresher on training zones & bring back some of my favorite bread & butter workouts for every cyclist.

Complete work out (A)  or (B) on a Smart trainer in course mode. Both workouts are excellent for outside. Get them done early before the heat.

Note: we are building our way toward another TT on 8/18. The next few weeks are focused on pushing your forward to hit a new FTP!

Be like Heather. Be a monster on your bike! This is Heather on her way to the top of the Sierra Nevada in Spain (2019). Be strong like Bull!

Have a great workout!

Credit: Larry Rosa Photography
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

How to load workouts:

7/21/2020 – BTC #16 – Strength Endurance Intervals & cycling positions

cycling positions
endurance intervals
low cadence
recovery workout
road and tri bike
strength intervals
trainer workout

Welcome BTC members to week #16 of the BTC cycling program.

This week we return to Strength Endurance intervals

In this week’s video, I discuss various cycling positions on both road & triathlon bikes so that riders can select the best position for the conditions they face. Know how to optimize your ride!

  • The A workout is a strength endurance workout for those who are ready for a hard workout. This workout asks you to ride several hard intervals at low cadence to build force development on the bike
  • The B Workout is a recovery workout for those of who they need to recover.

Complete work out (A) on a Smart trainer in level mode. Workout B is best done outside or in course mode on a Smart trainer.

Here are some additional resources on bike position that you may find interesting:

Have a great workout!

Photo Credit: Christian Blanchard Photography
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

How to load workouts:

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