FIRST-TIMERS:

1) Long Ride – Ride of 80 miles the weekend before LoToJa

Training Purpose – Now is the time to allow your body to recover and maintain the fitness you have built throughout the summer for the race.

Intensity – Easy to moderate intensity based on terrain.

2) Weekly “Focus” Ride – Several moderately long climbs.

Training Purpose – The purpose behind this workout is to keep your legs fresh as you reduce your total weekly miles to 50-60% of your peak week volume.

Intensity – Steady

VETERANS:

1) Long Ride – Back to back weekend rides of 50-80 miles in length.

Training Purpose – Now is the time to allow your body to recover and maintain the fitness you have built throughout the summer for the race.

Intensity – The first ride should be done with several race pace tempo efforts. The second ride very easy.

2) Weekly “Focus” Ride – Very short, hard efforts with full recovery after each.

Training Purpose – The purpose behind this workout is to keep your legs fresh as you reduce your total weekly miles to 50-60% of your peak week volume.

Intensity – Hard efforts under 2 minutes.

RELAY TEAMS:

1) Long Ride – Back to back weekend rides of 25-30 miles each. Saturday done on a course similar to your LoToJa leg with 1/3 of ride at race pace. Sunday at a very easy effort.

Training Purpose – Now is the time to allow your body to recover and maintain the fitness you have built throughout the summer for the race.

Intensity – Race pace/easy

2) Weekly “Focus” Ride – Very short, hard efforts with full recovery after each.

Training Purpose – The purpose behind this workout is to keep your legs fresh as you reduce your total weekly miles to 50-60% of your peak week volume.

Intensity – Hard efforts under 2 minutes.

* During these last two weeks before the race, reduce your weekly miles by 50-60%. This will allow your body to be rested AND maintain peak fitness. Less is more right now, don’t over do it.