This week we return to V02Max Microburst intervals.

In this week’s video, I discuss how blood flow is impacted by heat & by exertion and talk through considerations for racing in the heat.

• The A workout is for those who are well conditioned and not completing another hard workout until the virtual event
• The B Workout is for those looking for something less intense in order to recover,

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

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 longer threshold intervals. Use this workout to dial in your race pacing for the BTC virtual race in 2 weeks. July 18/19.

In this week’s video, I discuss race pacing & appropriate paces for different distances.

• The A workout is 2 * 20 Min Threshold Intervals with short rest
• The B Workout is 3 * 12 Min Threshold intervals with short rest

Both of these workouts are best done outside. Alternatively, complete these workouts on a smart trainer done inside on a smart trainer in course mode to simulate riding over terrain.

For this workout, I like to ride the Central Park course when on a smart trainer.

This video also includes little snippets from our July 4 trip to Vermont including Ann’s encounter with the coldest water in the universe. Enjoy!

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

How to load workouts:

• Zwift Instructions
• TrainerRoad Instructions

With FTP test in hand, we now return to sweet spot intervals but the intervals increase in length in order to test & develop stamina. In this week’s video, I discuss why sweet spot training is so beneficial and how it can be integrated into your long rides, or other mid week rides/bricks

• The A workout is 1 * 40 Min Sweet Spot Interval
• The B Workout is 2 * 20 Min Sweet Spot intervals with short rest

Both of these workouts are best done outside or can be done inside on a smart trainer in course mode to simulate the riding over terrain. For this workout, I like to ride the Central Park course when on a smart trainer.

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
• 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 main set of short threshold intervals with short rest to build the capability to complete long hard intervals. This workout is best done on a trainer in level mode.

The goal is to execute this one together. I will be joining the Tuesday morning workout on zoom here: Come join us. It will be epic!

If you do not have any experience with completing a TT, please review this week’s and last week’s weekly video, and check out this Coach’s article:

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 #12. BTC #12 – 20 Min TT and a farewell note

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

Announcement: Next week, we have a 20 min TT test on the plan. The goal is to execute this one together. I will be joining the Tuesday morning workout next week, so we can all suffer together. Come join us. It will be epic!

In addition to describing this week’s workout, the video this week covers how to prepare for this TT. Take a look all the way to end!

This week

• The A workout returns to V02Max intervals. This workout is highly effective on an indoor trainer in level mode. These will feel tough!
• For those continuing to build bike endurance or looking for a supportive effort, the B workout is a return to Endurance & Tempo development effort. This workout is best done outside or in course mode on a trainer so you can manage effort across varying terrain.

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

How to load workouts:

• Zwift Instructions
• TrainerRoad Instructions