FIRST-TIMERS:

1) Long Ride – Build up to 150 miles by mid August

Training Purpose – During this training phase your goal should be to log one-150 mile ride, no later than August 15th. Follow this ride up with back to back moderately long rides on weekends to close out the month of August.

Intensity – Varied intensity based on terrain. Ride hard on the hills and climbs, and easy to moderate on flat to rolling sections.

2) Weekly “Focus” Ride – Short hill intervals of 3 minutes in length.

Training Purpose – The purpose behind this workout is to increase your power capabilities on hills and to improve your steady pace strength endurance.

Intensity – Hard and steady

VETERANS:

1) Long Ride – Build up to 150 miles with lots of race pace climbing miles by mid August (no later than August 15th) and have two weekends with 150-160 cumulative miles between two days.

Training Purpose – To improve race pace strength endurance for the final quarter of the race.

Intensity – Long, sustained climbs at race pace intensity and steady, race pace effort on flats.

2) Weekly “Focus” Ride – Threshold hill repeats with high cadence.

Training Purpose – To increase your climbing power endurance.

Intensity – Lactate threshold.

RELAY TEAMS:

1) Long Ride – Back to back weekend rides of 50-50 miles each. Saturday done on a course similar to your LoToJa leg with 2/3 of ride at race pace. Sunday at a steady tempo effort.

Training Purpose – Improve race pace strength endurance

Intensity – Race pace/Tempo

2) Weekly “Focus” Ride – 5-8 min. repeats on a hill or flat course. Course should reflect your LoToJa relay leg.

Training Purpose – The purpose behind this workout is to increase your power endurance and race pace tolerance.

Intensity – Hard, above Lactate Threshold

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