Check the page on Endurance Physiology for details and background knowledge on Endurance Training.
VRS workouts are based on the system of "integrated visualization". All workouts are associated with a particular famous cyclist, and often with a particular event in this cyclists career. Workouts were patterned after a cyclist or event which most exemplifies the skill being trained. During these workouts it is important to focus mentally on the image of the skill. Initially, this should involve visualizing the particular cyclist in the particular event. Later, as skills develop more completely, you will be able to recall the image simply by thinking back to the workouts namesake.
Workouts are organized by target exertion/heart rate zone. Athletes will need to see Measurement of Intensity for a description of the Zones, and for details on measuring them.
Note that the example cyclists attached to each workout are arbitrary, and the list below is my own personal preferences; using the names of my own personal favorite cyclists. Please feel free to change these if you would prefer cyclists of different attitudes, team affiliation, gender, age, etc.
Please see the section on Resistance
Training
Anquetil Easy rides in zone 0 and Zone I for recovery, duration of 30 min to 6 hours. Concentrate on a smooth even cadence, and finesse. Many feel that Anquetil exhibited more finesse than any other rider in history. Concentrate on finesse, and circular movement. Concentrate on a positive attitude, feeling and looking comfortable on the bike, and a positive mood. For the full effect, sport perfectly coiffed hair, and stay up late the night before your ride, loading up on Champagne, or Lamb and Sangria.
Note that modification of equipment and training goals may be necessary depending on weather conditions. See the section on Winter Riding for more details.
Hinault:
Long rides of 90 min to 6 hours. Rides
are rolling terrain. Attempt to ride the entire distance
in Zone II if possible. However, riders who are new to cycling, are
attempting a large yearly increase in mileage, or who have not
previously trained for long distances in the Intensive aerobic zone
may need a slow transition from Zone I to Zone II riding. For these
riders a progressive increase in Zone II effort is detailed below.
|
Phase |
Intensity Zone I |
Intensity Zone II (max 240 min) |
|---|---|---|
|
Rest |
100% |
0% |
|
Preparation I |
75% |
25% |
|
Preparation II |
50% |
50% |
|
Preparation III |
25% |
75% |
|
Competition/Peak/Race |
0% |
100% |
Hinault was a tireless, fearless, and agressive rider, capable of long solo efforts in a variety of terrain. Emphasis during these rides is on smooth steady exertion for aerobic development. This ride should always feel comfortable, and although tiring due to duration, should never seem excessively taxing.
Hinault FB Done as the Hamilton ride above, however, this ride is done with an emphasis on fat burning physiology. For riders who are trying to lose weight, this ride may be very helpful. This ride is done in the morning, before any breakfast is eaten. The rider will drink 1-2 cups of coffee, which can be useful to encourage the body to burn fat for fuel. The rider can then ride 60 to 90 minutes in Zone I or II. During the ride, consume no carbohydrates, only water. Following the ride, the rider can consume a normal breakfast. Research shows that this ride can encourage day-long fat burning and encourage weight loss.
Hincapie Much like above, but make a special effort to ride in harsh conditions. Ride entirely in Zone II if possible. Hincapie is an excellent technical rider in adverse conditions. Snow, mud, ice, rain, rough roads, and wind are all taxing for a road rider, and Hincapie is a natural at making these conditions work. Concentrate on gaining confidence to tackle any terrain. Think of yourself as a flahute, the Belgian word describing riders who excel in rough terrain.
Lapize Long rides of up to 4 hours on a fixed gear bicycle. A fixed gear bicycle for road training should include a track hub, front and rear brakes, and a gearing which will allow comfortable cruising at a Zone II exertion at about 90-100 rpm. Gearing of 42x18 will give a speed of approximately 30 km/h at 100 rpm. Ride smooth to rolling terrain initially, gradually adding moderate hills. Cadence will vary throughout the ride, but should be >90rpm for the majority of the ride. For riders without a fixed gear bicycle, a similar effect can be obtained with a normal road-bike and a wealth of discipline. Simply place your bicycle in a low gear (42x18 or 39x16-17) and don't touch the shifters for the entire ride. During downhills, pedal as fast as you can, and never allow yourself to coast. Note that this is a compromise, as fast pedaling on a freewheel equipped bike may still be done in a choppy fashion; a fixed gear bike forces the rider to pedal smoothly. Who was Lapize? In 1910, Lapize rode the first Tour de France mountain stage, riders of this era had only single speed (fixed gear) bicycles. Emphasis is on developing a smooth cadence, steady exertion, and strong smooth pedaling up hills when they arise. Downhills and tail-winds are excellent opportunities to develop mobility and fluid pedaling. Remember emphasis must be on smooth cadence. If your cadence is often below 90, the benefits of the workout will be lost---switch to lower gearing. Attempt to maintain effort is Zone II, occasionally up to Zone III for hills.
Lapize TSB Done as Lapize above, however, the ride is punctuated with Tempo Speed Bursts. Tempo Speed Bursts are 30 to 60 second bursts emphasizing leg speed. Usually the rider will ride the bulk of the ride in Zone I or Zone II, and punctuate with speed bursts up into the next Zone. Bursts can be performed about once every five minutes. It is important to emphasize leg speed, with hight cadence.
>Brown One speed cyclocross ride. When mountain bike racer Travis Brown decided to indulge in some cyclocross racing, he did so in style: on a custom made Trek One-Speed cyclocross bike. Those without a pro sponsorship can either build their own one-speed from and old MTB or cyclocross frame, or ride a regular cyclocross bike in a single gear. Usually a 2:1 ratio, for example 42x21 or 39x20 is appropriate. Attempt to ride hills by standing and pushing hard, or dismount and run/walk. This is an excellent early season development workout. Attempt to keep exertion in Zone II, although exertion may move into Zone III for brief periods on climbs. Travis Brown is a powerful and tireless rider. Athletes should concentrate on the steady exertion, and obtaining power from legs. Above all, enjoy yourself.
Peyerson Endurance rides on a tandem, durations from 60 min to 6 hours. These rides often require adapting to local terrain, attempt to keep in the zone II area, move to zone III as needed for hills. Peyerson was ½ of a tandem team which set a new record for the Race Across America (RAAM). What makes a tandem ideal exercise: two riders of disparate abilities can ride together as a team, for mutual benefit. Having a partner to ride with often encourages longer and more frequent riding. Tandem riding does require some special equipment and special skills.
Ullrich Steady efforts of 30 minutes, increasing
gradually in length to a maximum of 120 minutes. Once 120 minutes is
obtained, this workout is abandoned, and riders move on to Zone IV/V.
Emphasize a steady effort over the full time, keeping HR in Zone III
regardless of terrain. Keep a steady effort in wind, rain, hills,
etc. Pedal strongly in a large gear, keeping cadence approximately
60-70% of your usual cruising cadence. Work should feel similar to
squats performed during resistance training. Remember the emphasis is
on high gears and low RPM, which must be accomplished with excellent
technique. Ullrich is not a gifted climber in the traditional sense,
rather he is a powerful rider, and uses his amazing leg
strength at low cadence to power over flats and steep hills with a
long steady effort. Ullrich, perhaps more than any other current
rider, was trained from an early age through discipline, and ability
to tolerate intense pain for long periods of time. Concentrate on a
steady effort with disciplined form and technique.
Coppi: Steady
efforts of 30 minutes, increasing gradually in length to a maximum of
120 minutes. Similar to above but performed on hills. Coppi was
an absolutely gifted climber. His success, was largely due to his
discipline and long hard efforts. Concentrate on strong even effort
with a slightly lower than usual cadence. Visualize yourself as an
unbeatable powerhouse, using your amazing leg strength to your
advantage.
Indurain Long time trials, beginning at 20 minutes and increasing gradually to 60 minutes. Preferably on level or gently rolling terrain at time-trial cadence. Indurain, the the first man to win five Tour de France Yellow jerseys in a row, was a brilliant time trialist. Indurain's advice to Lance Armstrong regarding the Tour Time Trials: use a high cadence. His emphasis was on a smooth cadence, not grinding. Concentrate on maintaining cadence and effort at a steady intensity throughout the entire workout duration. You should feel powerful, confident, and smooth.
Pantani Long climbs of 30-60 minutes, with intermittent "attacks" into Zone V. Ride a long steady climb, or substitute a brisk headwind if needed. Maintain a brisk cadence, and Zone IV effort. Intersperse attacks, by shifting to a higher gear, standing and pedaling hard for several minutes in Zone Va. Pantani was a favorite with Italian cycling fans, for his aggressive style, and phenomenal climbing ability. He still holds the record for the fastest ascent of the Alpe d'Huez. Concentrate on the hard steady effort, and the vigor of the intermittent attacks. Visualize the steep hill, and the "tifosi" lining the sides of the road. During the steady climb you should feel fast, powerful, and challenged. During the attacks you should feel invigorated and invincible.
Mercx Long steady "simulated climbs" of 30-60 minutes. Ride a large gear, sitting up, into a strong headwind. Mercx was one of the greatest climbers ever to have lived, yet being a Belgian he had little exposure to mountainous terrain. However, the Belgian winds can be strong. Concentrate on a large gear, with a slower but smooth cadence. Visualize your legs as they pass through the full range of motion of the pedaling cycle.
LeMond Short fast time trials of 20-60 minutes. Effort is hard and steady, cadence is brisk. Use your Time Trial bike, and full aero gear when possible. Treat this as a competition, keep time and distance, and monitor for improvement. LeMond was certainly one of North Americas greatest cyclists, and the first American to win the Tour (3 times in all). In 1989 LeMond won the Tour by a slim 8 second margin over Laurent Fignon. How? By completing one of cycling fastest Time Trials; incorporating his own tremendous strength with cutting edge material. Think about this Greg LeMond Quote "it doesn't get any easier, you just go faster".
Armstrong Long climbs of 15-60 minutes. Emphasize seated climbing at a brisk cadence; stand to stretch your legs or to pass over steeper sections. Armstrong is truly one of the worlds greatest climbers, and this is undoubtedly a large part of his six Tour de France wins. In 2001, Armstrong left his arch-rival Ullrich at the bottom of the Alpe d'huez, setting a pace that nobody could match. Concentrate on the brisk cadence and hard steady effort. You should feel fast, light, and strong.
Martinez XC race simulation of 20-60 minutes. Ride at race intensity over the duration, include a hard effort on flat, uphill, and downhill terrain. HR may move up to Vb for climbs. Martinez is one of the worlds most winning XC racers. Why? Excellent technical skills and supreme fitness combined with a "never give up" attitude. Concentrate on these three areas. Ensure that you feel and look at ease riding technical terrain at this level of exertion.
Virenque Hard climbs of 1-10 minute duration in steep terrain. Push hard, standing or sitting as needed. Virenque was a near perpetual winner of the Tour de France King of the Mountain Jersey, based on powerful aerobic and anaerobic metabolism. Emphasize vigorous effort and obtaining maximum speed while climbing. Don a polka-dot jersey if you have one, and ATTACK the hills.
Miller Hard intervals of 1-6 minutes performed on the flats. These intervals are performed at VO2 max, and should feel hard. Miller is a master of the short TT and the solo break. Emphasize smooth fast cadence, and Time-Trial position. Often these intervals can be rode in a pyramid of 1-2-3-4-5-4-3-2-1 minutes or 1-2-3-4-5-6-5-4-3-2-1 minutes. The pyramid allows warmup, and is mentally less monotonous.
Vouillez Downhill race simulation of 1 to 10 minutes. Ride at full race intensity over a downhill mtb course. Vouillez is the most winning downhill cyclist in history, His smooth style, passive attitude, and exquisite technical skills are evident whenever he rides. Concentrate on remaining relaxed, controlling anxiety, and developing technical perfection.
Ekimov Full out
intervals of 60 to 120 seconds. Effort should be Vc, as hard as
possible, although heart rate my not reach full effect in short
intervals. This can be performed on hills or flats, the effect of
pain will be identical. Ekimov is a master time trialist, and nearly
unbeatable over distances of 1 to 2 minutes. Picture yourself in a
chase group, chasing at your full effort to reach the group ahead.
Understand that this workout will hurt. As leg pain sets in during
the interval period, understand that this is a marker of Lactate
production, of hard work, and is precisely the goal of the interval.
Ride through the pain, to finish the sprint in glorious form. Recover
for 120 to 240 seconds before repeating again. Intervals in
the lactate tolerance zone are not necessary for training in
racers in the first several years of training, but can be a valuable
tool for seasoned veterans.
Pettachi Sprints of 6 to 10 seconds, performed on flats. Ride at full intensity for the duration. Recover only briefly for 30 seconds and repeat. Pettachi is a master of the 200 m sprint. Concentrate on getting full power from your legs, on a fast smooth cadence. You should feel fast and powerful.
Zabel
Sprints of 10 to 15 seconds, performed on short but steep
hills. Ride at full intensity for the duration. Zabel, 6 time winner
of the Tour de France Green Jersey, is a master sprinter. His
victories are often due to the triumph of power over absolute speed,
as Zabel is virtually unbeatable on short uphill sprints. Concentrate
on getting full power from your legs, on a fast smooth cadence. You
should feel fast and powerful.
Cippolini Full out sprints of 10 to 15 seconds. During Rest period and Preparation I/II/III intensity is Vb, later moving up to Vc3 in the Racing period. During Rest/Prep, try to do intervals on a slight downhill or with a slight tailwind if possible. Emphasis must be on leg speed, not on leg strength--use a lower gear and turn faster. Aim for a cadence as high as possible while still maintaining excellent form. Ensure a constant acceleration throughout the interval, with a maximum speed and cadence just as the interval finishes. Cippolini is extremely powerful, a gifted sprinter, and holder of the record for the worlds fastest average speed in a Tour de France Stage. His key is a constant acceleration throughout the sprint. Concentrate on impeccable form and smooth mobility recruiting of all muscles of your legs, arms, and trunks. Aim for absolutely maximum effort and speed while maintaining composure and technique. These short efforts are ideal for warmup before resistance training, or may be embedded into a longer ride. There should be at least 2 to 5 minutes of recovery time between efforts.
Reye Trials or other MTB skills. Spend 15 to 90 minutes practicing various skills. In particular, emphasize those skills which are either limiters to your own performance or are vitally important to your own season goals. This may involve downhill skills, slalom skills, wheelies, bunny-hops, riding on ice, or any other performance skills. The world renowned Hans Reye needs no introduction. He has for many years been known as the premier bicycle trials professional. Although his moves appear effortless on film, remember that his skills are a natural progression from relentless determination and repeated practice. During this exercise, the focus must be on skill/mobility, not on exertion. Concentrate carefully on the skill, giving yourself permission to fall or to temporarily find yourself unable to perform the skill. It may take many sessions to develop a new skill, and even if progress seems halted, determination will pay-off. Try to avoid dissecting the movement into parts, instead concentrate on feeling the move come together: visualize yourself succeeding.
Cyclocross: Using a cyclo-cross or mountain bike, ride over mixed off-road terrain. Begin with a ride of 30 to 90 minutes in Zone II on the road or gentle trails. Then move on to more aggressive off road areas, keeping HR higher, in Zone III. For steep hills, dismount the bicycle pick it up, and run up the hills. Finish the ride with a few sprints, keeping cadence high.
Interval Workout I1a: This is an excellent 50 minute ride to exercise all the Group I abilities and includes several small efforts into Group II abilities. Highly recommended as a consolidation workout when weather precludes outdoor training. An excellent trainer or rollers workout. To see the details, check out the file I1a.pdf
Interval Workout I1b: This simulated climb of 15 Tournant is an excellent early season leg strengthening workout. Includes endurance, strength, and mobility drills. 60 minutes. See I1b.pdf
Interval Workout I1cA one hour ride emphasizing mobility, strength, and several minutes of near threshold work. Involves some single leg training, so best done on a windtrainer rather than rollers. I1c.pdf
Paris Roubaix: Ride 90 to 120 minutes over rough terrain and inclement weather on your road bike. Snow, mud, rain, hail, and rough roads are an asset. Ride the first half of the ride in Zone II, then make a mid ride push in Zone IV/V for 20 to 40 minutes, use a long climb if possible, but a push on the flats is fine. Finish the rest of the ride in Zone III, with 3-5 prime sprints of 6 to 10 seconds.
Interval Workout I2a. Modeled after Pantani's legendary attack up L'Alpe D'huez. This is a simulated climb in the IV and III Zones. See I2a.pdf
Giro D'Italia: Ride 90 to 150 minutes on the road. Use a rolling/hilly course if possible. Ride the first half of the ride in Zone II, then make a push of 20 to 40 minutes in zone IV/V. Next move onto several climbs of 2 to 10 minutes, moving into Zone Vb, and finishing each climb with a full effort sprint to the top.
Tour de France: Ride 90 - 180 minutes on the road. During the first half of the ride, ride in the upper limit of Zone II and occasionally into Zone III. Begin a push of 20 to 40 minutes, riding in Zone Va, then moving immediately into Zone Vb for a push of 5-10 minutes. Finish the ride with several sprints of 90 to 120 seconds up small hills at maximal effort.
World Cup XC: Ride a mountain bike course at race effort. Ride 60 to 90 minutes, keeping HR in Zone IV/Va on the flats. Attack longer hills of more than 2 minutes in Zone Vb. For hills of 30 to 120 seconds, ride the first half of the hill in Zone Vb and sprint to maximal effort, standing on the pedals, and finishing each hill with max effort. Small hills of less than 30 seconds are ridden at max effort.
During Rest and Prep1 periods, cross training workouts can replace endurance training on the bicycle. Endurance can be built well with alternate activities. During later periods, maintenance of endurance should concentrate on cycling workouts.
Running. Running can be both beneficial and harmful as a cross training technique. New runners should see A Cyclists Guide To Running for advice on technique and style
Cross Country Skiing (Classical Technique). An excellent full body workout.
Cross Country Skiing (Skate Technique). Another excellent full body workout, which may provide strengthening of the quadriceps even more specific to cycling than classical technique. Skate skiing is far more technique dependent than classical technique. Poor technique, aside from being slow, overly taxing, and frustrating may also lead to injury. Anyone who has not taken a lesson, either beginners or do-it-yourself veterans should take a lesson.
Snow-Shoeing. Good full body workout, especially if poles are used. Many athletes will find that heart rate does not rise appropriately unless running. Adding poles, or pulling several automobile tires attached to a chain may increase exertion level.
Swimming. If technique is good and facilities are available, swimming is an excellent option.
Aerobic Time Trial. Complete a time trial of 10 to 40 minutes, either on the indoor trainer or on a reproducible outdoor course. A road, XC, or cyclocross course is permissible. Attempt to complete the course as quickly as possible, but keeping heart rate at aerobic intensity (Zone I/II). Record time, average heart rate, distance, and average speed. Remember that maintenance in the aerobic zone is mandatory.
Time Trial For LTHR: Complete a time trial of 10 to 40 minutes at time trail pace. Ensure to begin with a long warm-up. Ensure an even steady effort for the entire duration. Measure average heart rate, but do not include the heart rate for the initial five minutes of the time trail. If possible, measure time for completion, average speed, average power output, and total workload.
Power at LTHR: After a thorough warm-up, and using a windtrainer or bicycle with power-output-meter, complete a 15 minute interval exactly at your LTHR heart rate. Monitor your power output, the average power output for the final 5 minutes is likely a reasonable estimation of power at LTHR.
Conconi test: On an indoor trainer, complete the Conconi test (graded exercise test) from 100 watts to maximum. Measure heart rate at each power output, heart rate at Ventilator Threshold, Maximum heart rate, maximum speed, maximum power output, and total time to exhaustion. Calculate LTHR using the Conconi calculation.
Strength Test: After a very thorough warm up, measure your maximum single lift for Squat, Bench Press, and Upright row. Note that one should proceed to the point at which the weight permits a lift of 1 to 10 reps, maximal single lift weight can be calculated. It is not necessary to progress to the full single lift weight. This test should be done with extreme caution, with the help of a spotter, and only if you are an experienced lifter. If performed, this test must take place only at the end of the Maximum Strength phase.
Bored? Forced to spend long winter days indoors for base mile? Try one of these indoor workouts. They are modeled after Great pro races.
TDF.2001.10 2001 Tour de France Stage 11. Aix-Les-Bains to L'Alpe d'Huez. Four climbs. Finishes on the legendary slopes of L'Alpe.
TDF.2001.12 2001 Tour de France Stage 12. Perpignan to Ax-les-Thermes. Five major climbs in the Pyrenenees.
TDF.2001.13 2001 Tour de France Stage 13. Foix to St-Lary-Soulans. Six mountain passes.
TDF.2001.14 2001 Tour de France Stage 14. Tarbes to Luz Ardiden.
Giro.2001.13.pdf 2001 Giro d'Italia Stage 13. Four hard climbs in the Dolomites from Montebelluna to Passo Pordoi.