FIRST-TIMERS:

1) Long Ride – Build up to 100 miles by the end of June

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 – Longer intervals of 5-8 minutes in length on hills and flats, alternating each week.

Training Purpose – The purpose behind this workout is to increase your climbing strength endurance and to start improve your aerobic efficiency and capacity for harder rides later.

Intensity – Moderate

VETERANS:

1) Long Ride – Build up to 100 miles with lots of race pace climbing miles by the end of June.

Training Purpose – Developing strength endurance.

Intensity – Long, sustained climbs at a steady, moderate effort.

2) Weekly “Focus” Ride – Longer intervals of 8-10 minutes in length alternating between hills and flats.

Training Purpose – The purpose behind this workout is to increase your threshold and improved power output.

Intensity – Moderately Hard and Steady

RELAY TEAMS:

1) Long Ride – Build up to back to back weekend rides of 50-75 miles each day by the end of June on a course specific to your relay leg.

Training Purpose – Developing race pace strength endurance.

Intensity – First day done at race pace and the second day at a steady aerobic effort.

2) Weekly “Focus” Ride – Long intervals of 10-20 minutes in length alternating between hills and flats each week.

Training Purpose – The purpose behind this workout is to start preparing the legs and cardiovascular system for the hard, sustained efforts of a relay leg.

Intensity – Steady at a moderately hard to hard effort

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