FIRST-TIMERS
1) Long Ride – Build up to 140 miles by the end of July
Training Purpose – During this training phase your goal should be to accumulate miles on a course similar to LoToJa. Terrain should include as many longer climbs as possible with a focus on steady climbing efforts. As you feel your strength improving, start to push the hills harder and challenge your legs when they are feeling good.
Intensity – Varied intensity of easy aerobic riding to moderately hard efforts based on terrain.
2) Weekly “Focus” Ride – Long steady efforts of 30-60 minutes in length on hills and flat terrain.
Training Purpose – The purpose behind this workout is to increase race pace comfort and continue improving your capacity to utilize oxygen.
Intensity – Moderately hard and steady
VETERANS:
1) Long Ride – Build up to 140 miles with lots of race pace climbing miles by the end of July and have one weekend of back to back 75 mile days.
Training Purpose – Developing race pace strength endurance.
Intensity – Long, sustained climbs at race pace intensity and a steady, moderate effort on flats.
2) Weekly “Focus” Ride – Shorter intervals of 3 minutes in length alternating weekly between hills and flats.
Training Purpose – The purpose behind this workout is to increase your power capabilities and to improve your capacity to utilize oxygen.
Intensity – Very hard, but consistent
RELAY TEAMS:
1) Long Ride – Build up to back to back weekend rides of 50-75 miles each. Saturday done with 2-3 x 20 minute efforts at faster than race pace. Sunday at a steady aerobic effort.
Training Purpose – Developing race pace strength endurance
Intensity – Steady to faster than race pace
2) Weekly “Focus” Ride – Shorter intervals of 3 minutes in length alternating weekly between hills and flats.
Training Purpose – The purpose behind this workout is to increase your power capabilities and to improve your capacity to utilize oxygen.
Intensity – Very hard, but consistent
* On the fourth week of every month, reduce weekly mileage by 40% for recovery.