This section will introduce you to some well known and not so well known training approaches.  I will also be including information on some of the technology I will be using onthe journey.

Training Schudule for beginning of June:

Endurance zone of effort will predominate, terrain may be variable, cadence can vary between 90 – 100 rpm. Any climbing should be at tempo level of effort at most. First week can be without pannier, second week may add 10 – 15 lbs pannier while riding.

 Training zones as follows, based upon 2 x 8 minute efforts test yielding a FTP of 166 watts: 

Active recovery is at < 91 watts - heart rate less than 102

Endurance is at 93 – 125 watts - heart less than 126

Tempo is at 126 – 149 watts - heart rate less than 142

Lactate Threshold is at 151 – 174 watts - heart rate less than 158

Microcycle # 2                                 (May 29-June5)

 Goal this micro: increase # of K,s and introduction of planned tempo work 

M -      As previous Monday  - off

T -       50 K endurance. During the first hour only, alternate between 18 minutes endurance and 3 minutes at tempo level of effort. 

W -      30 K

T -       As Tuesday except for 60 K

F -       40 K at active recovery

S -       60 K endurance same protocol as Tuesday

S -       80 K endurance

Total: 320

Microcycle # 3                                 (June6- 12)

Goals: Increased mileage with tempo

M -      Day off as usual

T -       60 K, with first hour alternating between 13 minutes endurance and 2 minutes at tempo

W -      40 K endurance

T -       60 K endurance same protocol as Tuesday for first hour

F -       30 K active recovery pace

S -       80 K endurance

S -       50-60 K endurance

Total: 330

Microcycle # 4                                 (June 13-19)

Unloading week, reduce riding

M -      ½ hour active recovery

T -       Day off completely

W -      40 K endurance

T -       30 K, first hour is alternating between 13 minutes endurance and 2 minutes tempo

F -      As Monday

S -       50 K endurance 

S -       50-60  K endurance 

Here are some articles on training:

See following articles by clicking on link: CTS Training With Power ,  Joe Friel Training With Power Guide and perhaps the simplest - Using Heart Rate- Power Pace