DePauw Cycling: Training Goals by Phase (liberal borrowing from Joe Friel’s Cyclist’s Training Bible)

Base 1

Goal: Build endurance!

Training types: Basic daily rides are varying lengths of aerobic riding (E1 and E2). Warm up in Zone 1 and then mix intensities between Zone 1 and Zone 2. Always cool down in Zone 1. Add a bit of speed work (S1) on long rides. We will do several fun, short, but high intensity time trials to test out where we are right now. We will start our strength program during this phase.

Base 2

Goal: Build endurance and strength.

Training types. Basic daily ride is still aerobic. We will keep our speed work on long rides, and we will add tempo riding one day per week as well as specific hill training one day per week. Do not do specific workouts on days that you lift weights.

Base 3

Goal: Build endurance, strength, and speed.

Training types: VOLUME is the key during this phase, so the basic daily ride is still aerobic. We will keep our speed work, tempo riding, specific hill training workouts, each one day per week. We will add Lactate Threshold Computrainer intervals during this phase.

Basic Time/Ride Distribution for Base Phase at Highest Volume (reduce proportionally to meet time goals for phases):

MEN

Hrs

Miles

M

1.5

24

T

3

48

W

5

80

R

2

32

F

1.5

24

S

4

64

S

6

96

 

23

368

 

 

 

WOMEN

Hrs

Miles

M

1

16

T

2

32

W

4

64

R

2

32

F

1.5

24

S

3

48

S

4.5

72

 

18

288

These timesdo NOT include weights.

Weights should be done on M/W or T/Thurs

Weights on T/Thurs should be done AFTER riding

Prototype Speed Workout:"S1" Spin ups, where you gradually increase cadence to maximum over the course of 30 seconds. Recover for three minutes. Repeat several times, increasing reps as volume increases.

Prototype Hill Workout: “Moderate Hills,” where we ride the Poland loop, staying in the saddle and not going over Zone 4.

Prototype Tempo Workout: CIBA riding. Or, ride Zone 3 continuously, starting at 20-30 minutes in Base 2, extending to 60 minutes in Base 3 (or longer). Make sure to get a proper warmup and cooldown..