Riding a bike—whether it’s training. The Bike-Minded Safety Program is a partnership with the Maryland Department of Transportation Motor Vehicle Administration. The program goal is to reduce bicycle. Sustained aerobic exercise—the kind we get on those long, luxurious bike rides—builds your brain. ![]() Here’s an 8- week program from James Herrera, MS, expert cycling coach and founder of Performance Driven (pushyourlimit. Colorado Springs, CO, that will help you feel strong on event day. Terminology, explained. ![]()
![]() Base: This is minimal- effort riding. Judge by your breathing: It should be steady, but relaxed, able to carry on a conversation. Tempo: This is a level above base—quicker breathing, harder pace. On a scale of 1 to 1. Threshold: Just less than all- out. Quick breathing, your legs are likely burning. On a scale of 1 to 1. Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. Rest Day. 1: 1. 5Base, with 3x. Repeat.) Easy ride or rest day. Base with 2. 0 min. Repeat.)Easy ride or rest day. Base with 3. 0 min. Repeat.)Easy ride or rest day. Base with 4. 0 min. Repeat.)Easy ride or rest day. Base with 3. 0 min. Easy ride or rest day. Base with 4. 0 min. Repeat.)Easy ride or rest day. Base with 5. 0 min. Here’s a plan that can help you get ready for those day- after- day miles. Note: This is an ambitious plan that was designed for someone who rides regularly—a couple group rides per week and a long ride of 2 or more hours on weekends. So pay attention to how you feel. According to James Herrera, MS, expert cycling coach and founder of Performance Driven (pushyourlimit. Colorado Springs, CO, frequency is the key for multi- day rides, but if you’re overtired, feeling drained, or just feel sick of the bike, take an extra rest day to recover a bit more. Riding a bike—whether it’s training, or for an event—should be fun. If you dread getting out, you need a break. Terminology, explained. Base: This is minimal- effort riding. Judge by your breathing: It should be steady, but relaxed, able to carry on a conversation. Tempo: This is a level above base—quicker breathing, harder pace. On a scale of 1 to 1. Threshold: Just less than all- out. Quick breathing, your legs are likely burning. On a scale of 1 to 1. Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. Rest Day. 1: 1. 5Base, with 3x. Base. 2: 0. 0Base with 2. Repeat.)Easy ride or rest day. Base with 3. 0 min. Repeat.)1: 0. 0 Base. Base with 3. 0 min. Repeat.)Easy ride or rest day. Base with 3. 0 min. Base. 2: 3. 0 Base with 4. Repeat). 1: 0. 0 Base. Base with 4. 0 min. As James Herrera, MS, expert cycling coach and founder of Performance Driven (pushyourlimit. Colorado Springs, CO, points out, a successful race training plan means building volume and intensity—and this plan definitely does both. Note: This plan requires some very hard efforts, which means you need to listen to your body. If you’re feeling drained, overtired, or unprepared for your next ride, take an extra rest day to recover. Terminology, explained. Threshold: Just less than all- out. Quick breathing, your legs are likely burning. On a scale of 1 to 1. Max: Exactly what it sounds like—all out, 1. Monday. Tuesday. Wednesday. Thursday. Friday. Saturday. Sunday. Rest Day. 1: 1. 5Base, with 3x. Repeat 3 times.)2: 0. Group ride. 2Rest Day. Base, with 3 x 1. Repeat.) 2: 0. 0Group. Max time/effort week. Rest Day. 1: 3. 0 Base with 4 x 1. Base between efforts. Easy ride 3: 0. 0 Base with four 2. Repeat four times.)2: 3. Long ride/group ride. Recovery Week. Rest Day. Base. 1: 0. 0 Easy. Base. Rest Day. 2: 0. Base. 1: 3. 0Group ride. Rest Day. 1: 3. 0 Base, with 3. Base. 1: 3. 0Base with 4x 6 min. Base between efforts. Easy ride or rest day. Base with two 2. 5 min. Repeat.) 2: 0. 0Group ride. Rest Day. 1: 3. 0 Base with 4 x 6 min. Repeat four times.)2: 0. Group. 7: Max time/effort week. Rest Day. 1: 3. 0 Base with 5 x 6 min. Repeat.)2: 0. 0Group. Recovery/Event Week. Rest Day. 1: 0. 0 Base with 2 x 1. Bike. Pro About four hours into the Hotter 'n Hell Hundred and it's. By the time you finish the 1. Now is not the time to realize you aren't really prepared. You just. passed Hell's Gate, so there's no graceful shortcut back. If you don't make the. SAG truck, and. a . This is where a good training. Bike. Pro, comes in. Bike. Pro was first released twenty years ago. A lot has changed since then. So, why would you want to. Bike. Pro. Well, it's also free and it installs on your PC, so there's no need. But. more importantly, Bike. Pro is much more than a Training Log. Bike. Pro starts with a Training Log that provides over seventy- five pieces of. Then, to ensure you are eating right, it adds a Diet Log. Select items from a USDA nutrition database or. Or, you can define complete meals and enter. But Wait - - There's More. Here's some other features you probably won't find on . It then gives you reminders when it's time to pick. After completing the event, it. A . You know when a service is due by setting a. Service Interval on the Bicycle and Components screen. You get a reminder when a. A . Perhaps you like to take pictures during a ride. POV camera on your bike. You can attach the pictures or videos to. Training Log or Event entry. Then, simply double- click on the item to view it. And, last but by no means least, extensive help for every. Bike. Pro is pretty easy to use, but just in.
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