Well, after a great season of indoor training I am looking forward to carrying it through into the spring and summer.

I will be sending out weekly emails to outline the planned club rides and some other suggested training rides. In setting up this program I am assuming that you have been coming to the indoor training over the winter or doing some other type of training ( XC skiing, running, etc ) If you have questions, please feel free to email.

I will try to explain the workouts and of course you can integrate them into your busy schedule as needed. I will not be too specific with the workout durations as there is a wide variation within this group. The Thursday and Saturday workout will be scheduled Juventus rides. It’s up to you to do the other days training.
Monday – day off or easy spin – 1 hr or so

Tuesday – VO2 intervals plus steady state – 5 reps of 3 minutes on / 3 minutes off. The work should be the pursuit pace – harder than time trial pace but not maximum. Active rest. These are best done on the flat or up a slight hill. Follow these with  30 minutes of Sweet Spot (SS) or a quick pace line ride. SS is just under time trial pace – nice and quick but not all out – nice steady deep full  breathing.
( high zone 3 heart rate or power )

Wednesday – easy recovery spin – 1 hr – throw in some ( 4 to 6)  small 10- 15 second sprints in a tiny gear if you want. You can also add in 4 – 6 gradual downhill sprints. 15 – 10 seconds, just building maximum cadence.  Don’t do too much, you want to be rested for Thursday.

Thursday – Intermediate Club Ride – meet at Colechester School to ride at 6 pm.  Workout – 5 reps at 2 min on / 2 min off,  5 reps 1 min on / 2 min off, 5 reps 30 sec on /2 min off followed by 30 min of Sweet Spot ( see Tuesday ) or 30 min of fast paceline. We will try to do 5 reps of 30 sec – 1 min maximum after this ( 5 min rest ) but we’ll see how we feel.

Friday – off or easy 1 hour

Saturday - Intermediate  Club Ride – Meet at the Second Cup in Sherwood Park ( Wye Road ) to ride at 11 am. We will do 2 – 3.5 hours and split into groups after an hour easy group ride. After we split, the workout will be 2 times 15 minutes at time trial pace plus 45 min at Sweet Spot or 45 minutes or brisk paceline.

Sunday – Juventus ride leaving from Collingwood Starbucks at 9 am. Edmonton Masters ride from Tim’s on Wye Road. See their website for details. Otherwise get in a good aerobic ride 2 – 3 hrs. Put in 2 times 15 minutes at time trial pace in a large gear or into the wind to simulate climbing. ( 80 rpm + or – 5 )

Have a great week and get out riding,

Bruce Copeland