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101 Cycling Workouts


Improve Your Cycling Ability
While Adding Variety to Your Training Program
 

This is an eBook!  What's an eBook?
Download instantly from your RBR account
Tips for printing a hardcopy

  by David Ertl

 

 Cover for "101 Cycling Workouts" eBook

$17.95 eBook
ErtlPublishing
74 pages
PDF file size: 1.18 MB

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 Also by Coach David Ertl: Training for Busy Cyclists; Indoor Training for Cyclists; Losing Those Last 10 Pounds

 

 

Bored with training?

Stuck in a rut?

 

Coach David Ertl to the rescue!

 

Coach Ertl has poured 20 years of cycling experience into his eBook –– 101 Cycling Workouts –– to give you a "century + 1" ways to ride, crosstrain and weight train to stay motivated and keep improving.

"There is no reason to be bored or reach a plateau in your training if you use even half of these workouts," promises Ertl, a USA Cycling Level 1 coach.

His 101 workouts are grouped according to the type of physiological system they train. This lets you easily find workouts for the day's objective. It ensures that every ride or workout meets the goal of improving an important aspect of your cycling fitness.

OK, this eBook gives you an almost endless supply of innovative workouts.

 

So what's the best way to use them?

Coach Ertl has you covered with his expert advice on blending everything from recovery rides to workouts that push you to maximum effort. Plan your week by deciding how many workouts you can do based on your ability, goals, age and time available. (Speaking of time, check out David Ertl's RBR bestseller, Training for Busy Cyclists.)

  • For all-around cycling fitness or road racing, you should do workouts from every chapter (see them in the Table of Contents).
     

  • If you are more of a time trialist or triathlete, focus on endurance, tempo, threshold and strength workouts.
     

  • If you are interested in improving your ability to ride long distances, concentrate on endurance, tempo and strength workouts.

Coach Ertl also helps you see the big picture by discussing how training should vary by the season to produce optimum results. He describes how to blend his 101 workouts into an annual plan using the 6 training zones established by heart rate or wattage (fully explained in Chapter 1).

"The important thing to remember is to continue to stress your body in new and different ways," Coach Ertl states.


"That’s how you will improve ─ by continually changing up your routine and throwing different workouts at your body.

 

"The workouts contained within this eBook will do that for you."

  $17.95 eBook


 

No matter the reason you train, tempo riding is effective for elevating your fitness and improving your cruising speed. In his 101 Cycling Workouts, Coach David Ertl devotes a chapter to Tempo Workouts and introduces them in the following excerpt.
 


EXCERPT: Zone 3 - Tempo Workouts

Tempo pace is faster than endurance pace, but slower than threshold pace. This pace requires some concentration to maintain as it is getting into the range where it begins to become slightly harder and is more work to maintain than endurance pace. But they are not ‘hard’ efforts and shouldn’t be painful, they just take concentration to do.

Tempo workouts are good to build speed for fairly long distances. It’s often the pace that occurs when riding with others. Cyclists tend to push the pace when riding with others. It’s good to incorporate some tempo rides in with endurance rides as your base fitness improves. This will stimulate your body to get used to a faster pace and avoid getting into a rut of zone 2 training.

However, because zone 3 is harder than zone 2, you need to be careful of not doing too many zone 3 rides each week as they can fatigue you and prevent you from getting in quality workouts on other days. One tempo workout per week should be enough if you are doing other workouts.

Workout 8: Tempo Endurance Ride

Purpose of Workout:  This is an endurance ride but is ridden at a faster pace than endurance pace. This pace shouldn’t be uncomfortable but also should require some focus to keep the pace up. This ride will increase your ability to ride long endurance rides more comfortably and to ride them at a faster pace.

Course Description:  Find a route that allows you to go the distance required to get in the length of ride you want. It can either be a loop or an out-and-back route. For variety, you can ride some hills of varying difficultly.

Workout Description:  Following a 15-minute warmup in zone 2, increase the pace to low zone 3 for the bulk of the ride. On hills your heart rate may move into zone 4 for brief periods. Avoid letting yourself drift back into an endurance zone 2 pace. This will require constant attention to your pace. A tempo endurance ride should be at least 90 minutes in duration.

Total Workout Length:  90 minutes to three hours.

Modifications:  These are great rides to do with others as long as you avoid the temptation of going too hard and turning it into a threshold ride, which is the tendency when riding with others.

Next, Coach Ertl describes 3 additional types of tempo rides, including with a group or when you're indoors on a trainer.

   $17.95 eBook


 

TOC:  101 Cycling Workouts

Table of Contents
Prologue
Chapter 1:  How to Use This eBook
    A. Explanation of workout formats
    B. Determining your training zones
    C. Modifying workouts to fit your ability
    D. Putting workouts together to
        form a structured training plan
Chapter 2:  Recovery Workouts
Chapter 3:  Endurance Workouts
Chapter 4:  Tempo Workouts
Chapter 5:  Threshold Workouts
Chapter 6:  Anaerobic Workouts
Chapter 7:  Sprint and Power Workouts
Chapter 8:  Strength Workouts
Chapter 9:  Leg Speed Workouts
Chapter 10:  Cross Training Workouts
Chapter 11:  Testing Workouts
Chapter 12:  Races as Workouts
Chapter 13:  Recovery Exercises
Chapter 14:  Workout 101
About the Author


 Excerpt

  $17.95 eBook


 

 


 


 





 

 

 


 


 

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