FIRST-TIMERS:

1) Long Ride – Build up to 80 miles by the end of May

Training Purpose – During this training phase your goal should be to accumulate miles aerobically. Terrain can be varied, but keep things easy to allow your body to adapt and to prepare for longer efforts to come. This effort will also allow your body to become more efficient at burning fuel for energy.

Intensity – Easy aerobic effort

2) Weekly “Focus” Ride – Short intervals of 20 to 60 seconds in length on hills

Training Purpose – The purpose behind this workout is to start placing stress on the musculoskeletal system, preparing the legs for longer strength efforts later in the training.

Intensity – Moderately hard

VETERANS:

1) Long Ride – Build up to 80 miles with lots of climbing miles by the end of May

Training Purpose – Developing aerobic power with sub-threshold hill climbs will improve your power endurance on long climbs and increase your capacity for harder efforts later in training.

Intensity – Long, sustained climbs at sub-threshold intensity and easy to moderate on flats.

2) Weekly “Focus” Ride – Short intervals of 10 to 20 seconds on hills and flats

Training Purpose – To improve muscular strength and develop more power applied to the pedal.

Intensity – These should be very short and hard

RELAY TEAMS:

1) Long Ride – Build up to at least 50 miles with lots of climbing miles by the end of May

Training Purpose – Developing aerobic power with sub-threshold hills climbs will improve your power endurance on long climbs and increase your capacity for harder efforts to come.

Intensity – Easy to moderate on flats and sub-threshold efforts on hills/climbs

2) Weekly “Focus” Ride – Short intervals of 20 to 60 seconds in length on hills

Training Purpose – The purpose behind this workout is to start placing stress on the musculoskeletal system, preparing the legs for longer strength efforts later in the training.

Intensity – Moderately hard

* On the fourth week of every month, reduce weekly mileage by 40% for recovery.