Workouts

Mid Base

Continuing our efforts to utilize relatively lower intensity workouts to further develop a deep aerobic base upon which we'll build our season's peak(s), we'll step the intensity up a bit by including higher workloads, forcing higher heart rates, and emphasizing improvements in muscle endurance. Our focus on form will grow to include some on-the-bike strength work while retaining the climbing drills, aero drills, and sprinting drills.

With regards to our aerobic base, we'll devote these 4 weeks to mid-intensity intervals in an effort to better prepare our minds & bodies for the rigors of the advanced conditioning workouts that begin in February. There will also be an obvious emphasis on muscle endurance in the form of Sweet Spot intervals that help us firm up the base upon which we'll build our higher sustainable power outputs as our training progresses.

The weekday interval workouts are 60 minutes long with the addition of 90-minute versions, and the calendar is still littered with those 90-minute Endurance Rides consisting of some very steady, moderately-paced, long-duration aerobic intervals and including a few minutes of sprint drills. These 90-minute Move Rides are easily as productive as a couple hours on the road when you consider all the potential distractions you encounter outside versus the uninterrupted muscular stress you can dole out on an indoor trainer.

So join us once, twice, even a few times a week as we move closer to the brutality (and fitness) awaiting you come springtime!

Week 01, December 3-9