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:

• Tri-Bike & aero bars
• Road Bike & Road position

Have a great workout!

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

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!

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 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!

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 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!

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 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!

DETAILED WEEKLY WORKOUT INSTRUCTIONS:

• 2020 BTC Bike workout program

INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:

• Workout (A) – Zwift
• Workout (A) – TrainerRoad (Be sure ERG is off during 20 min TT)
• Workout (B) – Zwift
• Workout (B) – TrainerRoad

How to load workouts:

• Zwift Instructions
• TrainerRoad Instructions