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.
6/9/2020 – BTC #10 – Standing Technique and Tempo Ladder
Welcome BTC members to week #10 of the BTC cycling program.
This week’s cycling workout returns to tempo intervals to build your stamina. Note: I have changed the warm up set for this workout to integrate standing technique as well as continuing to improve everyone’s cycling cadence. Moving forward, you will regularly see this warm up.
This week’s video, focuses on the warm-up sequence.
As a reminder, tempo ladders are excellent long workouts. Just extend the duration of each step of the ladder, and the number of times up & down the ladder to turn this into a long ride. Be sure to touch Sweet Spot or even threshold in your ladder workouts.
If you plan to execute this workout indoors on your trainer, I’d like you to execute these workouts in level mode or in course mode on a flat course. Do not execute this workout in ERG mode. This workout is also excellent outside! Focus on hitting the cadence requirements
Good luck with your workout!
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:
How to load workouts:
6/2/2020 – BTC #9 – Threshold! and hydration
Welcome BTC members to week #9 of the BTC cycling program.
This week’s cycling workout continues build on your capacity to work at high levels of intensity and improve your FTP (functional threshold power).
In this week’s video, I also discuss hydration. The weather is getting hotter and it is essential that you support your long workouts with an effective hydration strategy. The video describes optimal hydration. Unfortunately, most “on course” hydration products are designed for fueling concerns vs. hydration. This presentation should give some insights into the inherent challenges of these products. Focus on hydration first and then seek a supplemental fueling strategy. More on fueling another time.
If you plan to execute this workout indoors on your trainer, I’d like you to execute these workouts in level/dumb trainer mode or in course mode on a flat course. Do not execute this workout in ERG mode. This workout is also excellent outside!
If you would like a refresher on pacing & various indoor trainer modes please review the video from Week #6.
Good luck with your workout!
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:
How to load workouts:
5/26/2020 – Bike #8 – Even Pacing (Redux) & how to set up your Garmin for the bike
Welcome BTC members to week #8 of the BTC cycling program.
This week’s cycling workout revisits even pacing concepts that we touched on Week #6. In this week’s video, I cover how to better manage power fluctuation in response to varying terrain and discuss how to set up your Garmin device so you can track your performance metrics during the workout.
If you plan to execute this workout indoors on your trainer, I’d like you to execute these workouts in Course Mode (preferred), or level/dumb trainer mode. Do not execute this workout in ERG mode. This will maximize the benefit of the workout. This workout is also excellent outside! There is no ERG out there and the terrain varies a lot!
If you would like a refresher on even pacing concepts and various indoor trainer modes please review the video from Week #6.
Good luck with your workout!
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:
How to load workouts:
5/19/2020 – Bike #7 – V02Max microbursts
Welcome BTC members to week #7 of the BTC cycling program.
This week’s cycling (A) workout is aimed at V02MAX & threshold development. In this week’s video I introduce the concept of microburst intervals and how they can be used to train multiple energy systems at the same time.
This week’s (B) workout continues to work on endurance. Do the (B) workout if you intend to run hard the next day, complete the BRICK at race intensity, or are still developing your cycling endurance.
For those executing these workouts on Smart Trainers, I’d like you to execute these workouts in ERG mode. This will maximize the benefit of the workout
Good luck with your workout!
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:
How to load workouts:
5/12/2020 – Bike #6 – Sweet spot intervals & energy pacing
Welcome BTC members to week #6 of the BTC cycling program.
This week’s cycling workout is a “sweet spot” workout. In this week’s video I introduce the idea of energy pacing and controlling power output in a narrow range to optimize Triathlon performance.
For those executing this workout on Smart Trainers, I’d like you to execute this weeks workout in SIM (course) mode or level mode (dumb trainer) mode. The key is to have the ERG function turned off for this workout. This will maximize the benefit of the workout.
While it is not possible to explain every variant of smart trainer and paired software, the video also discusses the concepts in broad terms and in the terminology of a Wahoo trainer (which is a very popular trainer). Learn the benefits and challenges of each training mode for your Smart trainer.
If you are unable to get your smart trainer set up correctly for the workout all is not lost. Over the next week, please explore how to fiddle with your trainer technology so that for future workouts you will be ready to go.
Moving forward, workouts will include directions on which Mode to use if you are training indoors on a Smart Trainer.
Good luck with your workout!
PS: I miss after workout coffee with you all as well. Ride smart!
PPS: Central park is a perfectly acceptable course for this workout. Some ascending & descending, but nothing crazy. The central park course will challenge you to keep your power steady.
DETAILED WEEKLY WORKOUT INSTRUCTIONS:
INDOOR RIDERS: SMART TRAINER PLATFORM WORKOUT DOWNLOADS:
How to load workouts:
