Workout Wednesday: Get Your Pre-Season Cycling On!

This week's Workout Wednesday comes from our friends Jon Booth and Kristen Lipscomb who are both local multisport coaches at Pure Endurance.

If your season just ended in the past few weeks (~2-4 weeks) and you have not yet taken some time off from structured training, then do that first before proceeding with this structured type of training. If you have had some down time and unstructured training (last race ~ 6-8 weeks ago) and you are absolutely chomping at the bit to get after it again, this cycling training session will help prepare you for changing outdoor road conditions. (Note: If you are not chomping at the bit, you likely need to take some more time to just be active without specific structure.) Ready to roll? Here you go! 

• Warm up: 15:00 minutes very easy (you can talk in full sentences)
• Pre main set: 3x 1:00 build from ez to strong effort (choice rpm) RI 2:00 ez spin
• Main set: 10:00 steady Z2 (Smooth/steady, not breathless) effort 
• 3x 6:00 of lower cadence (approx. 20 rpm lower than your “normal” cadence) with a higher power output (moderately hard or 80-85% FTP). Recover ez for half of work interval. For more advanced riders, lengthen the work interval to 10:00 and increase to 4 work intervals.
• Cool down: 10:00 decreasing intensity from Z2 to ez recovery spin
  

Any questions? Get in touch with Pure Endurance for clarification. They’re a wealth of knowledge!

Jon is a USAT certified coach, Training Peaks certified coach, and a Certified Strength and Conditioning Specialist. 
Kristen has a Ph.D. in Biomedical Engineering and is both an Ironman certified coach and a RRCA certified coach. Check them out at @pure_endurance or at www.ndurancecoach.com