Definitions / Guidelines:

SIT (Sprint Interval Training): Use these workouts when you don't have time to do a full run workout. Great to do after a strength workout when you are already warmed up. 
 

RI = Rest Interval
 

Hi Cad = High Cadence (easy gear, faster legs, Cadence greater than 95)
 

Lo Cad = Low Cadence (harder gear, slower legs, Cadence less than 85)
 

Mid Cad = Middle Cadence (Cadence around 90)
 

Jumps: jumps are usually used in a warm-up. They can be performed seated or standing. They are short efforts (15 to 30s)where you speed up your legs without adding any fatigue. 
 

Tempo: Riding at tempo is a MODERATE effort. Harder than an endurance ride, but not as hard as Intervals. 
 

LSD: Long Steady Distance rides are endurance rides. They should be EASY for the most part. What can make them more of a challenge is the duration. 

 

Bike Workout #11 Tempo Workout (MOD)

Tempo workouts are a MOD effort. Focus on efficient (no dead spots in the pedal stroke and little coasting), try to keep a relaxed and still upper body, and maintain a natural cadence close to 90. Tempo rides can be done on flat roads or rolling.
 

Warm up:       
Easy Spinning for 10-20 minutes. During this time perform the following: 

1 x 30 sec High Cadence Seated Jump (easy gear). Spin for 2 min. 

1 x 30 sec Lower Cadence Seated Jump (moderate gear). Spin for 2 min. 

1 x 30 sec Lower Cadence Standing Jump (harder gear). Spin for 2 min. 

Repeat this sequence of jumps 2 to 3 times until you feel ready to go.

 

Workout:         

6 x 5 min Tempo Riding (MOD)

RI= 3 min broken down into 1 min Easy Spinning : 1 min Hi Cad : 1 min Easy Spinning 

 

Cool down:     

Easy Spinning for 10-15 minutes

Bike Workout #12 HI CAD (EASY to EASY-MOD)

Cadence workouts focus on leg speed. For High Cadence efforts select an easier gear that allow your legs to spin at a cadence greater than 90. 

 

After a 10-20 minute warm up perform the following: Find an easy gear that allows you to spin with a higher than usual cadence (10 higher than your natural cadence) yet it allows you can still pedal smoothly with no bouncing. This is typically just 1-2 gears easier than you would normally ride. Effort is relatively easy, although the high cadence will cause your heart rate to increase. This shouldn’t be a big tax on your legs. Keep the upper body relaxed.  


Warm up:      

Easy Spinning for 10-20 minutes. During this time perform the following: 

1 x 30 sec High Cadence Seated Jump (easy gear). Spin for 2 min. 

1 x 30 sec Lower Cadence Seated Jump (moderate gear). Spin for 2 min. 

1 x 30 sec Lower Cadence Standing Jump (harder gear). Spin for 2 min. 

Repeat this sequence of jumps 2 to 3 times until you feel ready to go. 
 

Workout:        

8  x  2  min Hi Cad Efforts: (EASY to EASY-MOD) 
RI = 3 min Easy Spinning. 
 

Cool down:    

Easy Spinning for 10-20 minutes

Bike Workout #13 LSD (Easy to Easy-Mod)

This is a rest & recovery week. Check-in with yourself to see how you are feeling. Adjust the length of this ride depending on your energy level and motivation. Ride for 2 hours +. This is an endurance workout and the effort should be overall EASY. What can make it feel like a harder ride will be the distance / time in the saddle.  Stay aerobic as much as you can. Select a relatively easy gear that allows you to ride with a cadence close to your natural cadence. Your effort may creep up into feeling MODERATE on the climbs. That’s OK, but overall try not to push the hills too hard. Aim for a consistent effort throughout the workout.

 

Effort:              
EASY with some MOD on climbs and standing efforts
 

Cadence:        
Natural Cadence / close to 90
 

Workout:        

Every 60 minutes do the following:

1 x 1 min High Cadence (easy gear)
1 x 1 min Low Cadence (harder gear)
1 x 1 min High Cadence (easy gear)

 

Bike SIT #14 (Sprint Interval Training): HARD
Warm-up: 
5-10 min spin (include 3 x 30s Max Cad. 3 x 30s Time Trial efforts. 3 x 30s Stand)
 

Workout:   
5-8 x 30 sec. HARD. RI = 2:30 sec. EASY 

Cool down:   
5-10 min spin

Bike workout #15 Indoor

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