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Just finished a great 1-hour workout this morning. A little bit of everything… Warm up: 10 minutes. Main Set: 2 x 8 minutes in middle zone 3 with cadence at 50-55 rpm. 4 minutes rest after each 8 minute interval. 2 x 6 minutes in high zone 4 with 4 minutes rest after each interval. …

Need a distraction for longer indoor trainer sessions? Try pairing workouts with movies. The workout: 90 minutes in zones 2 and 3. The movie: Solitary Man with Michael Douglas. Ride for 60 minutes in low zone 2. I keep my cadence in the 90s. At 1 hour, do 3 x 6 minutes at the top …

Good workout today. Not too long but a solid effort for a Monday. Here you go: Warm up for 10 minutes. Then do 2 x 5 minutes at a cadence of 50-55 rpm. You should feel the load in your legs, but the effort should be aerobic. Spin easy for 5 minutes after each one. …

This is a great Saturday or Sunday indoor ride. 10 minute warm-up, then 5 minutes at threshold, then 5 minutes easy spinning. 30 minute tempo (RPE of 6) at 70-75 rpms. 10 minutes easy spinning 3 x 6 minutes at sub-threshold (RPE of 7/8) with 4 minutes rest between each one. Cool down

Last week of base calls for a bit of top end speed work. I have spent the last 12 weeks working on solid aerobic fitness and power at LT. Now it is time to shift gears. Literally. The workout: WU: 10 minutes easy spinning, 5 minutes at LT, 5 minutes easy spinning. MS: 5 x …

Some folks take Monday off after two hard days on the weekend. Rightly so. I make Sunday either a very light day or I take it off all together. Mondays I like to do the following workout before hitting it hard Tuesday and Wednesday. Total Time: 90 minutes 45 minutes of endurance spinning 5 minutes …

Base 3 means it is time to starting getting a little uncomfortable on the bike. Yesterday I did 3 x 10 minutes at upper zone 4 or just a hare below really suckin’ wind. The power numbers were solid for the efforts and time of year. Today I did 1 x 30 minutes at the …

I have been really fortunate to ride outside over the last ten days. Today I had to hit the rollers. I am starting to bump the intensity a little as I wrap up my second phase of base training. Today’s workout included 2-20 minute intervals at LT. These intervals are incredibly effective and well worth …

My legs were feeling a little heavy today. Had to gut this one out. Today’s workout: Warmup 10 minutes. 20 minutes at zone 3/4 with 8 second bursts every 3 minutes. Cadence 70-75 5 minutes esay spinning 20 minutes at zone 3/4 split into first 10 minutes no bursts and last 10 minutes bursts every …

I felt pretty refreshed this morning so I decided to up the ante a little and do some big gear repeats. These intervals are super effective for time trialing, especially if you need to build strength and muscular endurance. The workout is simple: WU: 10 minutes with a few spinups to get the blood flowing. …