6 Week Foundation Cycling Base Package $ 44.99 (30 riding workouts)

 

Training Program:

30 basic cycling workouts designed to be fast and effective to accomodate busy work schedules and lay a good foundation to build on. Workouts range from 1-2.5 hours and are easy to do on a spin bike or home bike trainer if weather prevents you from riding outside. Included is an online training calendar and an online calculator to determine heart rate (HR) training zones that is easy to access from both the web and smart phone. If you do not have a heart rate monitor you will need to get one for this training program.

Calculate Heart Rate

Test to determine heart rate zones: This must be done before starting the program. We use Joe Friel's estimated lactate threshold test. You will do a 30 minute time trial with your heart rate monitor. Do not do this in a group setting but you may do this on an indoor trainer. You will need to ride hard throughout all 30 minutes but after 10 mins either reset your heart rate monitor or hit the lap button. You want your average heart rate over the last 20 mins which will be an approximate value of your lactate threshold. This is the number that you will put into the calculator which will give you your riding zones.
  • (Calculator)

Resources and Tools

Each program includes online resources:

Program Overview
Training Calendar
Online Training Log 

 

Sample Program Overview

Note: This is a sample of the first two weeks of this training program. Each program includes detailed weekly instructions and assigned workouts. With the purchase of your training package you will recieve the full schedule.

Week 1: Workouts are to be done with 2 rest days for the week. (recommended rest days Mondays/Fridays but adjust as needed to fit your schedule).

  • Workout 1: 1.5 hrs. @ zone 1 HR (heart rate). This ride should be easy
  • Workout 2: High Cadence: 1 hr. total ride time. Start with 15 to 20 min warm up at zone 1 HR, then 6 intervals of 2 min @ 95 to 110 RPM with 2 min easy @ zone 1 between efforts. Cool down 15 min @ zone 1 HR.
  • Workout 3: 1.5 hrs. @ zone 1 HR ride time.
  • Workout 4: 2 hrs. at zone 2 HR
  • Workout 5: 2 hrs. at zone 1 HR
     

Week 2: Workouts are to be done with 2 rest days for the week. (recommended rest days Mondays/Fridays but adjust as needed to fit your schedule).

  • Workout 6: Tempo: 1.5 hr. total ride time. 15 to 20 min warm up at zone 1 HR, then 2 intervals x 8 min @ zone 3 HR. With 8 min rest @ zone 1 HR between efforts. Cool down 5 to 10 min @ zone 1 HR.
  • Workout 7: 1 hr. easy @ zone 1 HR
  • Workout 8: Strength Endurance: 1 hr. total ride time. 15 to 20 min warm up @ zone 1 HR, then 3 intervals x 6 min @ 75 to 90 RPM. 6 min easy @ zone 1 HR between efforts. Cool down 10 to 15 min
  • Workout 9: 2 hrs. @ zone 1 HR
  • Workout 10: 2 hrs. @ zone 2 HR

 

Sample Training Calendar

Note: This training calendar is an example to show you that a custom calendar comes with each workout. In these calendars you also have access to detailed training instructions and videos if needed for your purchased program.