morey000 wrote:
Just signed up! Looks like a cool program. Got it set up and will do my first ride tomorrow on my back porch with a laptop. Should be nice and cool, in the 30's. I'm still recovering from Sunday's marathon (PR and BQ- thank you very much :) ), so I'm looking for a recovery workout. I guess I can do one of the 'free' ones, but it seems that nearly all the workouts have a lot of intense intervals. I'm not sure I understand how to select workouts yet? Any tips on where to start? I'm not ready to do an FTP test yet.
Most of my cycling is long (2-4hr), steady 90-100%LT level stuff. Looks like these are very interval intense. Is that the secret to cycling training? I'm a swimmer and a runner- and really need to build my cycling base at this point.
If you go to the workout page you can filter by type of workout. If you want less intense stuff I would focus on Sweet Spot Training and Threshold work.
For where to start, check out our plans. Depending on how much you've worked already, I would start with our base plan which is mostly SST and some threshold with a little VO2 at the end. Then just follow the plans down. That shifts you from mostly SST to more threshold, anaerobic and VO2 max workouts.
I think the secret to cycling is to stay out of "no man land". That's the level 3 tempo workouts where you don't get much bang for your buck. If you do those plans I bet you'll see a very nice improvement.
CEO at TrainerRoad
Co-host of the Ask a Cycling Coach Podcast