AnC - Anaerobic Capacity Intervals: Improves ability to regenerate Adenisone Triphosphate (ATP is a primary fuel for

anaerobic activity). Performed either on the road (closed circuit preferably) or a wind trainer. Heart rate is not relevant;
wattage should be zone 6 or higher (>121% of LT Power). Cadence should be 100+ depending on terrain. The recovery
interval should be in Low Endurance (Zone 2) or Recovery Zone (Zone 1). The idea is to ease into these intervals, trying to
maximize your average speed/wattage. You should pace yourself so your effort does not diminish through the duration of
the interval, but rather builds into the effort, starting with RPE 7-8 for the first half, then finishing with RPE 10.

AC/DC - Ascending/Descending Cadence Drills: A variation on the Fast Cadence workout, but instead of holding
one cadence throughout, your cadence will increase and decrease throughout the effort. Focus on staying relaxed
and keeping good form during the intervals. Your butt should not bounce and your hips/shoulders should not rock.
Concentrate on having a smooth and efficient pedal stroke. These workouts are typically done at Recovery to Endurance
power against light resistance. If you are gauging the effort by HR you will find that it may climb into Tempo (Zone 3) or
even Lactate Threshold (Zone 4) but make sure this is due to high cadence, not because you are working against high
resistance (power). Cadence changes each minute (110, 120, 130, 120, 130 rpm with a max. rpm sprint in the last 15
seconds.)

ACCEL – Accels, Light Gear Sprints: Stay seated, on a downhill or with a tailwind, sprint in a light gear, pedaling 120-130
rpm for 10+sec. These should begin with a rolling start between 10-15 mph. This exercise is a great way to build the leg
speed and form needed for sprinting success.

AT/OVER/UNDER – Zone 4/Zone 5/Zone 3 Efforts: Over the course of 1-2 minutes, bring your HR/power up to your
Lactate Threshold zone (zone 4) for the designated interval time (note: interval starts when you start pushing hard
on the pedals, not when you reach Zone 4). Then, increase and hold your HR/power in the low VO2 zone (Zone 5) for
the designated interval time. For the next interval, drop your HR/power back down into the Tempo zone (Zone 3). All
intervals should be done at 100 rpm or higher. Continue this pattern of below and above FTP for the time determined by
coach. These intervals are designed to increase your body’s ability to buffer lactic acid and increase lactate tolerance. The
interval starts when you increase power not when HR enters the proper zone.

ATI – Attack Intervals: These intervals will help increase high power output and teach your body to buffer lactic acid.
Heart rate and wattage should be at your perceived maximum output for the DURATION of the interval. Ride as hard
as you absolutely can during these efforts (PE>9), no holding back; your actual wattage goal should be Max VO2 and
above (Zone 5+). To perform these efforts, attack out of the saddle, then sit down and continue to wind the gear out
while holding a cadence of 100+ rpms for 30 seconds to 1 minute. Attack intervals enhance the ability to make repeated
efforts.

CD – Cool Down: Post race, switch out your race wheels for your training wheels (if you have both) and go out for a
nice recovery spin or ride your bike very easily on the indoor trainer (rollers can be good). PE for recovery rides should
be a PE of 2 or less out of 10. Heart rate should come down to Recovery (Zone 1), but may be elevated at first. Cadence
should be 80-100. A good cool down in a light, easy gear helps you recover from the event more quickly and allows you
to be ready to train again in a shorter amount of time. During the cool-down you will also want to begin replenishing
your body with nutrients and fluid so that you recover from the race as rapidly as possible. During the first hour after
a race (or workout) your body is in a catabolic state and is continuing to break down your muscles even after you’ve
stopped working. During this time your body will rush nutrients to repair and rebuild your systems if you feed it the right
combination. In order to optimally recover you need to replace the glycogen you burned during the effort and take in
protein to help repair muscle damage. Studies suggest that a 3:1-5:1 carbohydrate to protein ratio after exercise is the
most effective recovery combination. An easy way to obtain this ratio is through drink mixes that already include the
right combination, but you can get the same combination from well thought-out everyday foods. Optimal nutrition is as
important as optimal training and recovery.

CORE – Core Training : Core Training is time spent working on your core (back, abs, obliques). You can do this through
traditional gym exercises, Swiss ball work, Yoga, planks, Pilates, etc...Your choice. These muscles are the foundation for
good all-body fitness and often times the most neglected by cyclists.
CSPR – Corner Sprints: This is mostly a skills workout. It is intended to simulate cornering in a criterium, particularly
the final corner in a criterium. This should be done in safe conditions. Look for a parking lot that gives you plenty of
room to maneuver and has clean, predictable riding surfaces in an area with no danger of encountering traffic. For each
repetition, alternate directions so that you are alternately turning right for one sprint, then left for the next. You should
get a good run into a corner and enter the turn going as fast as you can safely manage. Practice weighting the outside
pedal, even pedaling through the corner, but really emphasize pushing down with that outside foot and looking through
the corner with your head up. As you exit the corner, stand up out of the saddle and challenge yourself to accelerate
back up to full speed. The aim here is to feel comfortable cornering in different situations so it would be good to find
new venues regularly for this drill, things to try: blind corners, off-camber corners, obtuse angles, acute angles, cutting
different apexes like you would in a pack (e.g. what happens when you have to go around the turn on the outside? What
happens when you have to hug the inside all the way around?) Really push your bike and your skills to the limit and
continue to develop them. Each effort should be about 30 seconds long, with 15 seconds of accelerating before the turn
and 10 seconds or so accelerating after the turn. Safety is paramount so choose your location wisely. Industrial parks,
parking lots, and dead end roads make good places to practice this skill.

WU-CR – Race Warm-up – Criterium: Total: 45 minutes. See reference guide for minute-by-minute breakdown of the
warm-up. During the FCAD interval (no greater than zone 4, Lactate Threshold) keep it in an easy gear and focus on
leg speed and warming up the legs muscularly, “prime” the cardiovascular system. After this go into a progression of
increasing efforts to open your systems and prepare you for the racing to come. During the Max VO2 (Zone 5) interval,
progressively increase gearing while keeping cadence around 100 rpm. For example, progressively use: 53x19,17,16,15.
During the Attack Interval, heart rate is not a very good indicator since this is of such short duration – use power if you
have it. The perceived effort should be 9 out of 10 on the “effort.” Attack out of the saddle, sit down and continue to
wind the gear out and hold a high cadence for 30 seconds. Rpm should be 120+ at the end of the effort (though this may
vary slightly depending on the trainer, wind, and/or terrain). Start your sprint efforts at the end of the warm-up from a
roll of 12-18 MPH and effort should be maximal. Recover from the workout and roll to the line sweating. ------ WU-CR
Criterium Warm-up

0-15 min Warm-up in Endurance Stage

15-20 min Fast Cadence interval – 110+ rpms
20-23 min Tempo (Zone 3)
23-26 min Recovery (Zone 1)
26-29 min Max VO2 (Zone 5) – increase gearing, keep cadence at 100
29-32 min Recovery pace (Zone 1)
32-32:30 min Attack Interval
32:30-33:30 Recovery pace
33:30-34 min Attack Interval
34-37 min Recovery pace
37-43 min 2 x 15 sec sprints with 2-3 min recovery between each
43-48 min Recover from warm-up and roll to the line sweating.
WU-XC – Cross Country Race Warm-up: Total: 48 minutes. XC events start hard and settle in so it is important to be
ready to begin the race with a big effort. The warm-up begins with endurance paced riding followed by a Tempo (Zone 3)
interval. After a short recovery you will perform two intervals that builds from Lactate Threshold (Stage 4) to VO2 (Zone
5), followed by a recovery spin. A short sprint or two during the last 10 minutes of riding and you are ready. Recover from
the warm-up, grab any last minute items from the car (fresh bottle, gel, peel off warm-up layers, hit the bathroom, etc.)
and roll to the starting line sweating. ------

WU-XC Cross Country Warm-up

0-10 min Warm-up in Endurance (Zone 2),
10-13 min Tempo (Zone 3) interval,
13-16 min Recovery pace,
16-18 min Lactate Threshold (Zone 4) interval building to low Max VO2 (Zone 5),
18-21 min Recovery pace,
21-23 min Lactate Threshold HR/Power (Zone 4),
23-25 min Low Max VO2 (Zone 5) HR/Power,
25-26 min High Max VO2 (Zone 5) HR/Power,
26-30 min Recovery pace,
30-38 min Endurance pace with two 0:12 second sprints during this time with 3-5 minutes between efforts,
38-48 min Dry off, get to start line, go fast ------
XC Warm-up Notes: If you have time and conditions allow, head out for a lap of the course for your warm-up. Make sure
to find out how long the loop is in distance and duration before heading out as you need to make sure you can be back
in time for the start of your race! If you cannot get on the course look for alternative trails and roads on which to warm
up or use your trainer, but bring along an extra wheel with a slick tire for this eventuality. It is imperative to take a look
at the first mile of the course even if it means walking that section of course. Make mental notes of corners, obstacles,
and places to pass especially if it is tight single-track. Look for alternate lines from the main track which you may need to
use in case of a bottleneck. Look for places where riders may bottleneck and figure out a plan, even if it means getting
off your bike and running through the woods. Pay particular attention to the holeshot – that first narrowing of the course
from the wide start area to the narrow trails. Figure out your best approach. If possible, watch the races that start in the
wave ahead of yours and look for where those riders have difficulties. Also, take a look at the last 0.5 to 1 mile of the
course so you know what the end looks like. If it comes down to you and one other rider at this point you do not want to
be surprised by the finish line before you have a chance to make your move.
Mountain bike racing can be particularly difficult in hot, humid conditions as the foliage blocks air movement and holds
the moisture. In these conditions, consider shortening the warm-up to just endurance pace and a few sprints to prime
yourself for the start and do your best to avoid the heat.

XTR – Cross Training: Any other form of cross training. It’s what makes you happy and sometimes provides a mental
break that you need! ------ Cross Training - Any –

CXATI – Cyclocross Attack Intervals: Cyclocross Attack Intervals. These are cyclocross race simulation intervals. You need
to find a 1.5-minute (at race pace) cyclocross loop, probably at a park, field, etc. Make sure there are two dismounts you
can do on the grass, one at speed, and one with a run-up included in the loop. You will do 2 laps on (3 minutes or so) and
one lap off (2-2.5 minutes at a slower pace) for one set. On the off lap you do not have to do the dismounts or the run-
up, just ride through those sections. These are maximal efforts.

CXP – Cyclocross Play: Informally practice on your cyclocross bike. On a soft course (grass or dirt), practice your
cyclocross techniques including mounting, dismounting, starts, running with the bike up short hills and overall bike
handling. Try to clear some obstacles, do several dismount/mount repetitions, try to ride through a technical section at
speed in different gears/hand positions, etc. etc. etc. Have fun but challenge your skills, not your fitness.
CXSI – Cyclocross Sprint Intervals: These are done on grass on your ‘cross bike. From a standing start (just like the sprint
intervals) go all out 100% for 10 seconds. Concentrate on form and drive the pedals. Set up a barrier (preferably real,
but imaginary will work), and dismount to clear the barrier after the initial 10 seconds, then remount your bike and
accelerate back to full speed. The entire effort should take about 30 seconds. The goal here is to practice the acceleration
of the sprint and to practice dismounting, carrying, and remounting at speed. Be SURE to accelerate ALL OUT when you
remount, don’t give in to the temptation to allow your momentum to carry you through the final few seconds. These
should be performed in a 48x16 (or something similar depending upon experience – ask your coach).

CXST – Cyclocross Starts: This workout simulates the beginning of a ‘cross race, often times the most crucial point of the
event. Best done at a practice cyclocross course (perhaps with a barrier), if you don’t have access to an actual barrier,
you can simulate one. With one foot on the ground, and the bike in a good starting gear, go all out for two minutes, and
then settle into high Lactate Threshold (Zone 4) or low Max VO2 (Zone 5) for the duration of the prescribed interval.

WU-CX – Cyclocross Warm-up: Total: 60 minutes. This warm-up includes activation of all physiological systems you will
need to perform your best in a cyclocross event. In order to perform an hour long warm-up, plan to arrive at the event
no less than two hours before your race. Planning ahead will give you the time you need to get to the race, register, chat
with friends, arrange your clothing, sort out your nutrition, and complete the full hour warm-up. Please follow the chart
below for the minute-by-minute explanation of the warm-up. During the warm-up you will want to clear all the barriers,
do the run-ups, etc. Get to know the course and pay attention to those sections that might be problematic (ice, standing
water, muck, off camber, etc.) and visually choose the best line...make a mental image to which you will be able to refer
when on the starting line and racing the course. For most of the warm up try to ride steady, don’t bury yourself. You will
want to spend some time in your Lactate Threshold Stage (Zone 4) for Power/HR. and touch your VO2 Max Power and HR
(Zone 5) at some point during the warm-up. That’s good; just don’t spend a lot of time there as we want to save that for
the racing.

----- WU-CX Following is the breakdown – minute by minute – of the Cyclocross Warm-up:
0-10 minutes Begin with Recovery/Endurance pace on flat road or trainer,
11-25 minutes Take a lap or two of the course if possible, should be done at Endurance effort – this is about learning the
lines,
26-35 minutes Do one lap of the course at race speed, but don’t bury yourself,
36-50 minutes Recovery and Endurance pace, visualize the start, the race, and how well you’re going to do today –
during this phase do three 12 second long max effort sprints in a light gear with 3-5 minutes easy between efforts.
51-60 minutes Dry off, get to start line, go fast -----

----- CYCLOCROSS WARM-UP NOTES: There are a million factors when it comes to ‘cross racing. Our goal is to eliminate
those that we can control and getting a good warm-up does just that. This process must become routine for you before
every ‘cross race. This is vital, especially in the cold, possibly wet conditions that make ‘cross racing such a joy. Be on your
bike and ready to ride at least 1 hour before the start. If it is cold, increase the first activity to as much as thirty minutes.
OVERDRESS FOR THE WARMUP!!!!!
Now, you’re not always going to be able to pre-ride the course in this time frame, that’s o.k. Simulate some run-ups and
obstacles in a field. You might even try to do some of the ‘cross sprint intervals, three or four at the most, to jumpstart
your aerobic and anaerobic systems. When you go to the line, you should have already broken a sweat. Be sure to dry off
before you get to the line to make sure you stay as warm as possible while waiting for the start. I would suggest changing
gloves if they’re wet at all, maybe a different hat; anything that is wet should be changed, even your undershirt, the goal
is to be WARM and DRY at the start.

Day Off: A perfect opportunity to get caught up on some rest, as well as the “life” stuff that tends to get neglected when
training regularly. Days Off allow your body to recover from the hard work you have been doing. It’s when you regenerate
from the training that your body returns stronger. Allowing yourself a mental and physical break are paramount to long-
term success.
END – Endurance Miles: Endurance Miles help increase or build the aerobic system and prepare the body for higher
intensity training later on. Endurance Miles are the cornerstone of your endurance training and will be incorporated into
your training year round. Your END ride heart rate and wattage averages should fall within your Endurance Stage (Zone
2) in order to improve your aerobic energy system. Your zone 2 levels equate to an HR below 83% of your LT HR and a
wattage of 56%-75% of your FTP. We want you within this range 95% of the time on your Endurance rides; while you may
find yourself outside of your Endurance zone at times, do your best to remain within Stage 2 upper and lower limits the
majority of the ride. Cadence for Endurance Miles should be 80-100. PE should be 2-3 out of 10.

FCAD – Fast Cadence: Fast Cadence workouts will improve your pedaling mechanics through high rpms or cadence.
These exercises will help develop your pedal stroke to make it smoother and more efficient. For Fast Cadence exercises,
the gearing should be light with low resistance or low wattage. You should focus on good pedaling technique as well as
keeping your hips from bouncing or rocking. Concentrate on the transitions, pulling through the bottom of the pedal
stroke, “bottom dead center,” and pushing over the “top dead center.” Your heart rate will be elevated while performing
Fast Cadence exercises due to the high rpms, but do not use it to determine the intensity of the interval. If using power
as your gauge you should do these workouts at Recovery to Endurance output though your heart rate may climb as high
as the Lactate Threshold Zone (Zone 4) on occasion

GRP - Group Rides: Properly placed group rides can have many benefits to your training. GRPs enable you to feel
comfortable riding in group situations while harder group rides assist in your preparation for racing situations and allow
your body to use all energy systems. Cadences, HR, Power, and PE will vary depending on the speed and intensity of the
group ride. Group rides are also a great way to help increase endurance since you may “recover” momentarily while
“sitting” behind or drafting off another athlete. Group rides can also be a great barometer to check your performance
level against other athletes.

HJ- Hill Jams: Perform these intervals on a short, steep hill with a length of no more than 2 minutes. Because the length
of the climb is short, HR is not important. PE should be 8.0 at the beginning of the climb and 10.0 at the top.

HREP- Hill Repeats: Climb a hill in low Max VO2 (Zone 5) for a duration of 3-20 minutes). Stages Power Meter equipped
rider, and Jelly Belly Professional Team Member, Joshua Berry has this to say about Hill Repeats: “Mentally, the work I put
in to hill repeats gives me confidence for my next event. Physically, the benefits play a huge role in success when I go for
a KOM jersey, when I have a series of climbs in an event, or even when I have to recover from a tough part of a criterium
in order to be fresh for the sprint finish. Don’t underestimate form in these critical above threshold efforts, when you
combine fitness with form, that is where you take training racing to the next level.”
The interval begins when you start the climb, not when your HR reaches Zone 5. Cadence should be 70-90, but the
gradient of the climb will play a significant factor. These intervals can also be performed on an indoor trainer by raising
the front wheel six inches or more off the ground. PE should be 6-7 out of 10. Hill repeats increase your power at your
individual climbing threshold.

HSP - Hill Sprints: Hill Sprints should be done on a hill with 3–6% gradient. Roll into bottom of hill at approximately 15
MPH. At the bottom of the hill, explode out of the saddle, concentrating on pushing down with the pedals and pulling up
with the hamstrings while pulling on the handlebars. Hill Sprints should be 10–12 seconds in length in a relatively large
gear (53 x 12–16 depending on rider’s ability and terrain). Your coach will help you determine the proper gear selection
for your sprints. Hill sprints are max efforts. Allow full recovery between each sprint (minimum 5 minutes). HR is not
relevant for this workout because it is a maximum effort. Power should be maxed - take note of your power on each
attempt and aim to better it each time.

JUMPS : Increases efficiency of using ATP as a fuel and increases speed. On a flat road or on a windtrainer, from
approximately 12 mph, in a 52/53x15 (or 50x14 if you ride a compact). X sets of 5x8 second efforts with 1 minute
recovery (high Zone 1 / low Zone 2) between each effort and 5 minutes recovery between each set. ------ Jumps -- X x 5
x 8sec. (1min.)(5min.) -- X Sets of 5 jumps, each jump lasting 8 seconds. 1 min of rest between jumps, 5 minutes of rest
between sets.
LT – Lactate Intervals : Lactate Intervals are done in Zone 4 at 95-105% of FTP HR and wattage of 91-105% of FTP Power.
These intervals will help increase your power at your lactate threshold. They allow your body to become more efficient
at clearing lactic acid as the muscles produce it. PE for Lactate Intervals should be 4-5 with cadence approximately 90
– 100. It’s critical to maintain the heart rate and power for these intervals – not the cadence. Timex Multisport Team
Professional Triathlete, Kelly Fillnow notes how important it is to pace yourself for your efforts, “I watch my Stages Power
meter very closely during each interval. It’s easy to go too hard during the first interval but if I do that, I won’t be able to
finish the workout. With my Stages Power meter I am able to precisely dial in my wattage, achieving my workout goals”.
The interval starts when you increase power not when HR enters the proper Zone.

MI – Micro Intervals : After a good warm-up, perform micro intervals at VO2 max power (Zone 5). This workout is similar
to the effort you might encounter in a criterium, cyclocross, mass start track race, short track xc, or similar event where
you are forced to constantly change your effort and must be able to recover from and repeat high intensity in short
bursts. This workout can be very difficult to do if you refer to HR only as it may not reach your VO2 Max zone during each
interval due to physiological lag time. You must also use PE to gauge these efforts so you do not overshoot the intended
zones. Remember the interval starts when you apply the increased power not when your HR climbs into the VO2 Max
zone. Note: If you are not hitting the prescribed power, in either the Zone 5 “on” portion or the Zone 3 “off” portion, shut
it down and live to fight another day. This workout is all about quality and training with this specific protocol.

MB-CR – Mountain Bike Climbing Repeats : Do these on off-road climbs that vary from fire roads to trails with some
technical elements (if it is so technical it slows you down – dismount and run through it, but maintain intensity – as you
might have to do it in a race). Each interval is done at LT/VO2 (Zones 4/5) climbing to the upper end of Max VO2 (Zone 5)
- and beyond if you can, for the final 30 seconds.

MBDS – Mountain Bike Descending Skills: Find a technical downhill section that allows you to either easily ride back to
the top or allows you to park a car at the bottom and shuttle back to the top of the run. The purpose of this workout is
to improve your technical descending ability and your ability to read the trail at speed. To derive the most benefit from
this workout you need to be mentally sharp for each run and that means finding the easiest route possible back to the
top, putting out as little power as you can, and elevating the HR as little as possible in doing so. Typically this is a one to
two hour long workout depending on the length of descent and climb. Think “flow,” keep your head up, and continually
practice looking down the trail so you will pick the best line.

MBINT – Mountain Bike Intervals: Ideally you’ll do these on an off-road loop that takes 6-10 minutes to complete and
includes very moderate climbing and descending gradients. Find a loop that will allow you to stay in the proper zone for
the duration of the interval period. It must not be so technical that it limits your ability to go hard and maintain your
intensity. You also do not want too much descending in the loop as you need to maintain the proper zone throughout the
interval. Stay on the loop during your recovery as well. Each interval is done in your LT Zone (zone 4). When you complete
the recovery period you will start your next interval from that point on the loop. A useful loop will allow you to work on
technical skills at a high intensity and simulate a race effort

MBP – Mountain Bike Play : A backyard, a local park, or high school ball fields make a good setting for this workout.
Some of the hopping skills can even be done in a garage or basement. Practice hopping parking barriers, jump up on
and drop off curbs, ride along the tops of curbs as if riding a balance beam. If there are no curbs available lay some
boards on the ground and use these as your beam. Hop in one place, do wheelies, do nose wheelies and learn to pivot
on the front wheel, turn around while hopping in one place. Practice doing a track stand. Now move on to braking drills
and cornering. Use ball field lines and practice taking tighter and tighter turns, pick up some speed and lock up the
rear wheel (don’t tear up public places!). This exercise will help you figure out how much braking force it takes for your
wheel to break free and how to turn by sliding your rear wheel. At times your HR will be elevated from muscling the bike
around, but you really will not cover much ground during this workout. Be sure to ride for 10-15 min at recovery pace to
warm up for this workout.
MBSTXC – Mountain Bike Short Track Workout : The mountain bike STXC is a very short, very high intensity race
consisting of many attacks, counterattacks, and an overall high pace. This workout simulates that effort. Complete this
workout on a short track (circuit) that includes wide trails and fields. Include a short steep hill or two if possible and 4 to
8 corners. A local school or park and some orange cones may provide all you need to set up a suitable track. The course
should take 2 to 3 minutes to complete a lap. This workout also provides an opportunity to work on your cornering
and handling skills. These efforts should be done at MaxVO2 (zone 5) and above. ------ MTB Short Track -- 10 minutes
-- Complete one lap at race pace sprinting out of each corner and over the top of the climb(s). Recover for one lap then
repeat.

MB-ST – Mountain Bike Starts : Begin with one foot on the ground and from a complete stop. Sprint off the line with
a maximal effort for 20 seconds, settle into MaxVO2 (zone 5) for 1 minute, sprint for 10-15 seconds, MaxVO2 for 1 min,
sprint for 10 seconds, then complete 5 minutes at LT/Low Max VO2 (zones 4/5). Be sure to spend the noted time in the
Recovery zone between efforts. This is a difficult workout simulating the start of the race and the fight for the single-track
hole-shot.

MTBSTEEP – Mountain Bike Steep Hill Repeats : Should be completed on steep off-road climbs, but climbs that do not
cause you to dismount. These should be on the verge of being too steep for your skill level. The hill should take you 60-
90 seconds to climb. These are maximal efforts for the duration of the interval and your HR could be above MaxVO2 by
the end of the interval.

MB-TECH – Mountain Bike Technique : Keep the ride relatively easy and stay in your recovery and endurance zones.
Concentrate on technical riding aspects – turns, rock sections, log hopping. Practice keeping your head up, looking up
the trail, and picking the best line. Think about “flowing” through the obstacles. Ride technical sections several times
and look for alternate lines. Focus on the technical features that are part of your upcoming events and practice these
elements. Invest additional time on your personal technical riding weaknesses.

MTB-U/D – Mountain Bike Up-Down : A variation on the MBINT workout, MBUDs are done on a loop that permits you
to do 5-8 minutes of Lactate Threshold (Zone 4) and is then followed by a technical descent. The purpose here is to learn
to use the decent to recover from the race-like effort by relaxing while maintaining your speed. Rather than pushing
through the descent think about “flowing” down it. This is a tactic that will be useful to you in races. You may need to
recover for a bit more time after each descent before beginning the next interval.

OLD - One-Legged Drills : Pedal with one leg at a time in a light gear for intervals of pre-determined time. Switching from
leg to leg; maintain at least 80 rpms unless otherwise specified. If you are unable to maintain 80 rpm, shift into a lighter
gear. Best done on an indoor trainer or flat road. While performing One-Legged Pedaling, try to visualize scraping mud
or gum off the bottom of your shoes by pulling your toes through the bottom of the pedal stroke. At the top of the pedal
stroke, begin to push your pedals (or toes) forward just before they reach top dead center. It’s important to incorporate
your quad muscles, hip flexors, calf, and hamstring muscles for an efficient pedal stroke. By incorporating more muscles
into one’s pedal stoke, an athlete is spreading out the workload to more muscles and smoothing out the “dead” spots
which reduces muscle fatigue and helps increase endurance, strength and power.

OG – Over Gear : This trains your form and helps strengthen your cycling muscles in a specific way. In a very large gear,
on a moderate uphill or into a headwind (or on a windtrainer with very high resistance and the front wheel raised
+/- six inches to simulate climbing) ride in a comfortable position, keeping your upper body relaxed (DO NOT pull on
the bars – all of the effort should come from your legs). If you don’t have sufficient climbs, try to do this on a flat road
with a headwind, cadence should be about 50-60 rpm. Aim for a power output of around your Tempo (Zone 3). This is
a strength-building exercise and if you find that you are getting your heart rate above your Lactate Threshold (Zone 4),
decrease your wattage or resistance (either with less resistance on the trainer, or a lower gear on the road). You may find
that you are able to lift your power into your Lactate Threshold (Zone 4) while keeping your heart rate in your Tempo
(Zone 3).
OG/FCAD – Over-Gear/Fast Cadence : A combination of Over-Gear and Fast Cadence that shocks the neuromuscular
system through drastic changes in speed and load and increases your leg-speed. As a reminder, Over-Gear is done in
Tempo (Zone 3) heart rate and Tempo (Zone 3) to Lactate Threshold (Zone 4) power. Fast Cadence is done at a power
output in the Recovery (Zone 1) to Endurance (Zone 2) range and a heart rate that may climb as high as Lactate Theshold
(Zone 4).

OVER/UNDER or Tempo/Low VO2 : Over/Under intervals are designed to increase your body’s ability to buffer lactic
acid and increase your lactate tolerance. Cadence goal for Over/Under Intervals is 100 rpm. To perform these, slowly
(over 1-2 minutes) bring power/HR up to Tempo Interval (zone 3 HR/Power) range for the designated interval time.
Then increase and hold heart rate/power at low VO2 zone (zone 5 power/HR) for the designated interval time. You will
continue this pattern of below and above FTP until you complete all the intervals as prescribed. The interval starts when
you increase power not when HR enters the proper zone.

PBT - Power Based Test : (2.75 hr. total) This test will determine your maximal power for different energy systems that
will be used to assess strengths and weaknesses.
--On road—
30 minutes, active recovery (zone 1),
5 minutes r.p.e. 10.
5 minutes, endurance (zone 2)
1 minute r.p.e. 10.
5 minutes endurance (zone 2)
15 minutes recovery (zone 1)
--then, on windtrainer or predictable, low-traffic road-record each effort as a separate interval.
5 minutes, rpe 10…REALLY HAMMER THE LAST 45 SECONDS!!! (2 mnutes rpe 3)
2 minutes rpe 10. (5 minutes rpe 3)
2 minutes rpe 10. (5 minutes rpe 3)
1 minute rpe 10. (5 minutes rpe 3)
1 minute rpe 10. (5 minutes rpe 3)
30 sec. rpe 10. (5 minutes rpe 3)
30 sec rpe 10. (2 minutes rpe 3). 12 sec rpe 10
(2 minutes rpe 3). 12 sec. rpe 10.
--on road--
1 hr. active recovery (zone 1) w/ 2 accels.

PHR – Power Hill Repeats : Power Hill Repeats should be performed on a short steep hill with a 200m flat roll up. Roll
into the bottom at about 10 MPH/16KPH in a large gear, stand and accelerate for about 3-4 pedal strokes then smoothly
sit down. Try to maintain your speed as long as possible. Your gear and hill selection should be such that you CANNOT
make it to the top without shifting or standing or falling over. Instead of falling over, at the last second, turn back down
the hill (watch for traffic of course!). ------ Power Hill Repeats -- 2 x 6 (3)(10) -- 2 sets of 6 Power Hill Repeats with 3 min.
of recovery between repeats and 10 minutes recovery between sets.
PTT_1: Warm-up and Power Test: Total: 70 minutes. This includes the warm-up for your test and the test itself.
At the start, you will gradually build into your Endurance zone (Zone 2) through the first 20 minutes of the warm-up.
For Fast Cadence exercises, the gearing should be light with low resistance or low wattage. You should focus on good
pedaling technique as well as keeping your hips from bouncing or rocking. Concentrate on the transitions, pulling
through the bottom of the pedal stroke, “bottom dead center,” and pushing over the “top dead center.” Your heart
rate will be elevated while performing Fast Cadence exercises due to the high rpms, but do not use it to determine the
intensity of the interval. If using power as your gauge you should do these workouts at Recovery (Zone 1) to Endurance
(Zone 2) output though your heart rate may climb as high as the Lactate Threshold Zone (Zone 4) on occasion. During the
Fast Cadence effort stay in an easy gear and focus on leg speed and warming up the muscles.
Next are a couple intervals with Recovery (Zone 1) pace between efforts. Make sure to completely recover between
efforts as the point is to get you ready for the coming effort, not to get in a workout! Recover from the warm-up, shed
any excess clothing and be prepared to set a new interval on your head unit for the effort.
Remember this is a fitness test. It can be used to set training zones and determine how your training is coming.

Warm-up and PTT_1 Protocol:

0-20 min Warm-up in Endurance Zone (Zone 2),
20-23 min Fast Cadence at 110 rpms+,
23-26 min Recovery pace (spin easy in Zone 1),
26-31 min Build up to the desired pace for the 20 minute test, holding for the last 1.5 minutes.
31-36 min Recovery pace (spin easy in Zone 1),
36-40 min Start at the pace you stopped the last effort at and see if you can maintain for 5 minutes. It’s ok to have to
back off a bit, we are warming up as well as probing to see what is going to be achievable for the 20 minute test.
40-49 min Recovery pace (Zone 1),
50-1:10 - PTT_1
1:10 - recovery

PTT_1 suggestions:
There are any number of mental/physical strategies you might want to employ for a 20 minute time trial. One option is
to think of the test as 4 x 5 minute TT efforts. A full 20 minute test can be a bit daunting and many athletes find it more
manageable to break the effort into smaller pieces. Further, focusing on 5 minutes at a time orients the chance of pacing
properly more in your favor. If using this method, have an average wattage goal for each 5 minute segment. As you get
to the end of each 5 minute segment, take an assessment based on your RPE. “Can you keep at this intensity?” “Can you
increase the intensity for the duration of the test? For the next 5 minutes?” Trying to increase the average power for
each 5 minute segment (relative to the prior 5 minute segment) will go a long way to helping you achieve proper pacing.
When it comes to the last few minutes, you should be at full effort, eeking out every last bit of energy to assure that you
have averaged the highest power possible. The most common mistake when doing this kind of effort is to start too hard
and being forced to recover a bit in the middle portion before being able to go all out again for the end of the test.
The average power for the 20 minute test, minus 5% is your new FTP!!!!

RER : – Recovery Ride : Recovery Rides are an extremely important part of one’s training program because they allow
the body to adapt to the training and help increase the blood flow and bring nutrients to the muscles. Recovery Rides
also help reduce muscle soreness and damage. Timex Multisport Professional Triathlete, Lisa Roberts agrees, “My Stages
Power meter helps me achieve my ‘easy’ day goals, providing me constant feedback if I’m going too hard. Recovery spins
are so important to flushing out the legs and oxygenating the muscles. If you are pedaling/working too hard on these
days, you aren’t giving your muscles a chance to absorb all the hard work you’ve done!”
Ride your bike very easily, at an effort that is less than 68% of your FTP heart rate and below 55% of FTP. PE for recovery
rides should be 2 or less out of 10. These can also be done on an indoor trainer. It is important to keep your heart rate in
its proper recovery zone to allow the body to recover properly. It is also important to recognize that these numbers (68%
of FTP HR and 55% of FTP) are the upper limits rather than the averages at which you should ride on a recovery day –
your HR and Power averages should fall below these numbers. Recovery rides are “like going for a walk on the bike.” As a
“game” to keep your intensity in check for a recovery ride, try to average a heart rate ABOVE your average power for the
entire ride.
WU-RR – Race Warm-up – Road Race: Total: 35 minutes. Get your body and mind ready for the coming race efforts.
Perform the low VO2 (Zone 5) interval in your warm-up on an uphill if this is a climbing race--NOTE: this is probably the
lower end of your projected “race pace”. Do the same for the LT (Zone 4) into Max VO2 (Zone 5) interval -- again, uphill
if this is a climbing race. Recover from the warm-up, grab any last minute items from the car (fresh bottle, gel, peel off
warm-up layers, hit the bathroom, etc.) and head to the line sweating.
------ WU-RR Road Race Warm-up
0-10 min Warm-up in Endurance (Zone 2),
10-15 min Lactate Threshold Interval (Zone 4),
15-20 min Recovery pace,
20-22 min low Max VO2 Interval (bottom of Zone 5),
22-27 min Recovery pace (Zone 1),
27-29 min LT (Zone 4) interval building to Max VO2 level (Zone 5), increasing intensity throughout the 2 minutes.
29-34 min Recovery pace (Zone 1),
34-39 min Roll to the line with 5 minutes to spare.
note: This is a time when “less is more”. Only do as much of the warmup as it takes to feel ready to go. You don’t want to
waste your best efforts on the warmup when they could be used in competition. There are a few reasons you might take
a shorter warmup: weather (e.g. super hot), fatigue (e.g. in a multi day race), race length (e.g. the race is particularly long
for you and you are concerned about managing your energy for the duration).

R-SP – Rolling Sprint Intervals: After a warm-up, once you begin the endurance portion of your ride, start the sprints.
Do these on varied terrain. It’s ok to do a sprint on the flat, slight downhill, slight uphill, or steep uphill. Each sprint will
begin from a rolling start during your endurance ride. These sprints are done every 10 minutes until you satisfy the
prescribed number of sprints. Each sprint is a maximal effort for the entire 15 seconds of the interval length. Sprint Int
-- X x :15 (10) -- X repetitions of a :15 second long sprint effort with 10 min. endurance between efforts. Try to stick to
the 10 min. between efforts as best you can, being sure not to do the sprint on a steep downhill and with plenty of room
to complete the 15 sec. effort. Gearing is your choice but pay attention to your gear selection and don’t be afraid to play
with it a bit to figure out how you are most efficient: starting in a slightly heavy gear and trying to get on top of it or in a
slightly lighter gear and shifting to a heavier gear once you get going. Start each sprint from a standing position but while
rolling (ie. not a standing start). You will probably sit about half way through the effort. Be sure to continue driving the
pedals once you ease into the saddle. MAX EFFORT for the duration!

SSP - Seated Sprints : Seated Sprints are done in a large gear (53 x 12–16). Roll into the sprint at approximately 10 MPH.
Begin effort while remaining seated on bike. Keep upper body still and let legs do all of the work. Pull up with hamstrings
and push down with your quads, trying to have smooth transitions at the dead spots of the pedal stroke. Seated Sprints
should be 12–15 seconds in length and are meant to build explosive power. Seated sprints are max efforts. Recovery
should be at least 2 min.
WU-STT – Race Warm-up – Short Time Trial: Total: 55 minutes. As soon as you can, set your watch to the official race
time so you are not late for your start and can plan as accurate a warm-up as possible. If possible, find out who is starting
in front of you so you can be aware of when that rider is being called to the line. In a short time trial you have to be able
to start at a very high effort level and this warm-up will prepare you for the intensity needed from the start. Gradually
build into your Endurance Zone (Zone 2) through the first 20 minutes and during the FCAD effort stay in an easy gear
and focus on leg speed and warming up the muscles (Remember no measured power greater than zone 4, LT). Next are
a series of increasing intensity intervals with recovery pace between efforts. Make sure to completely recover between
efforts as the point is to get you ready for the coming race, not to get in a workout! Recover from the warm-up, grab
any last minute items from the car (fresh bottle, gel, peel off warm-up layers, hit the bathroom, etc.) and head to the
line sweating. If you can, continue to roll around as long as possible before your call-up. Lastly, make sure to be on-time!
Missing your start in a TT is a sure way to ruin your chance for a personal best.

------ WU-STT Short Time Trial Warm-Up

0-20 min Warm-up in Endurance zone (Zone 2),
20-23 min FCAD at 110 rpms,
23-26 min Recovery (Zone 1) pace (spin easy),
26-31 min Lactate Threshold Interval (Zone 4),
31-36 min Recovery pace (spin easy in Zone 1),
36-40 min Lactate Threshold (Zone 4) building to Low VO2 (Zone 5) by increasing your gearing and maintaining cadence
of 100 rpms,
40-45 min Recovery pace,
45-50 min Lactate Threshold (Zone 4) interval building to Max VO2 (Zone 5) level heart rate/wattage – increase gearing
through effort from 53x17 – 16 – 15 – 14 – 13 – 12,
50-55 min Recover and roll to the line sweating.
------ TIME TRIAL WARM-UP NOTES: Set your watch to the “official” time so you can NOT be late. Plan your warm-up so
it is completed about 10 min. before the start. You should arrive at the starting line totally ready to go. Make sure you
are sweating (but toweled off after the warm-up). Give yourself about 5 minutes of “cushion” and get to the staging area
early. Sit alone for a while and focus on your event, thinking about your desired wattage/pace and heart rates for the
effort you are about to put forth. Keep track of the rider that is to depart two minutes before you and as soon as they
begin their race, queue up in line. Also, LT and VO2 zones are a “grey” area for time trialing. Experienced time trialists will
be able to maintain a heart rate very close to their maximum (85-95%+ of max HR) but this percentage will decrease (80-
90%) as the length of the time trial increases.
WU-STXC– Short Track Cross Country Warm-up: Total: 60 minutes. This warm-up includes activation of all physiological
systems you will need to perform your best in an STXC event. STXCs are short (30 minutes or less)races with a series of
maximal efforts from the start to finish. In order to perform an hour long warm-up, plan to arrive at the event no less
than two hours before your race. Planning ahead will give you the time you need to get to the race, register, chat with
friends, arrange your clothing, sort out your nutrition, and complete the full hour warm-up. Follow the chart below for
the minute-by-minute explanation of the warm-up. During the warm-up you will want to pre-ride the course and learn
the corners, surfaces, pay particular attention to sections that might be problematic and visually choose the best line;
make a mental image to which you will be able to refer when on the starting line and racing the course. For most of the
warm up try to ride steady, don’t bury yourself. You will want to spend some time in your upper LT Power/HR zone (Zone
4) and touch your VO2 Max Power and HR zones (Zone 5) at some point during the warm-up. That’s good; just don’t
spend a lot of time there as we want to save that for the racing.
------WU-CX Following is the breakdown – minute by minute – of the STXC warm-up:
0-10 minutes: Begin with Recovery-Endurance (Zones 1-2) pace on flat road or trainer,
11-18 minutes: If possible, take a lap or two of the course. This should be done at Endurance effort – this is about
learning the lines,
18-24 minutes: Do two laps (to three depending on length of the loop) of the course at a pace that is closer to race
speed/pace (LT-VO2, Zones 4-5).
24-30 minutes: Recovery pace (Zone 1),
30-36 minutes: Do two laps (to three depending on length of the loop) of the course getting into your Max VO2 (Zone 5),
but don’t bury yourself,
36-40 minutes Recovery pace (Zone 1)
40-50 minutes Endurance (Zone 2) and Recovery (Zone 1) pace, visualize the start, the race, and how well you’re going
to do today – during this phase do three 12 second long max effort sprints in a light gear with 3-4 minutes easy between
efforts,
51-60 minutes Dry off, get to start line, go fast ------- WARM-UP NOTES: Our goal with a planned warm-up is to eliminate
the things that we can control and getting a good warm-up does just that. This process must become routine for you
before every STXC. Be on your bike and ready to ride at least 1 hour before the start. If it is cold, increase the first activity
(End pace) to as much as thirty minutes.

SA - Speed Accelerations : Acceleration drills improve your ability to accelerate and increase power. To perform Speed
Accelerations, find a flat section of road. Each set consists of 3 sprints. The first one will be in a 39/42x16. Start from
a rolling start (20kph/12mph). Jump hard out of the saddle. Once your gear is wound up, continue to accelerate while
maintaining good form. Rest 3 minutes and start the second sprint. The next sprint will be done in the 53x16. Rest
another 3 minutes and start the third sprint, this time in the 53x15/14. HR and power are not relevant for this workout
because all sprints are max effort. Allow 10 minutes rest between sets. Take note of your maximal power during your
recovery between Speed Acceleration drills and try to better it on each effort.
Think of these as the first part of a sprint, the initial burst and subsequent acceleration until you are ready to sit down.
They last about 7-8 seconds.
SP – Sprint Intervals: After a warm-up, do these on a slight downhill or with a tailwind. Each sprint will begin from a
standing start. Pick a location or time that affords you a clear road with little to no traffic. Find a landmark on the road
like a street sign or manhole cover, and use this for your start line at the beginning of every interval. Make note of the
distance you travel during the sprint by selecting another landmark that corresponds with the end of the sprint. The idea
is to travel the same distance, not the same duration for each subsequent sprint -- you will most likely be slower by the
4th or 5th interval, but with this method you will still travel the same distance. For the first effort, start with your left
pedal in the up/forward position. For each repetition that follows, alternate starting with your right, then left, then right,
etc...
From a near standstill, begin the maximal effort. For the first few pedal strokes, you will be standing. Drive!! Drive!!
Drive!! the pedals from your hips, keeping the bike as still as possible. Sprint all out; you will want to sit after about 8–10
sec. Sit gradually and easily, do not drop heavily into the saddle, keep it smooth and push all the way through to the end
of the prescribed interval. Ideally you will be accelerating the entire time. After the finish, coast a few meters, shift into
your little ring (do not shift the rear derailleur, keep it simple) and slowly make your way back to where you started. after
2 min. (total time for the interval or, effort + rest). Start again; be sure you are in your sprint gear. After three or four
efforts take a look at the maximum power and try to eclipse it every time.

STS - Standing Starts: Standing Starts are short efforts in large gears (53 x 12–16). To perform Standing Start efforts, find
a flat section of road. These intervals should begin at low speeds or from a stand still. The entire effort is done out of the
saddle for 8–12 seconds. You may also pick a landmark 200m down the road as your finish line and try and improve your
maximum speed every effort. Heart rates will not pertain to Standing Starts because the efforts are so short. You can use
power as a marker for each sprint and attempt to beat your previous max on each effort. Allow plenty of Recovery time
(3-5min.) in Zone 1 between efforts to allow your body to restore Adenosine triphosphate (ATP) levels.

SLI – Super-Lactate Intervals : Super-Lactate Intervals are started at Lactate Threshold (Zone 4) and progress to your VO2
Zone (Zone 5) throughout the duration of the effort. They allow your body to become more efficient at clearing lactic
acid as the muscles produce it. Perceived Effort for Lactate Intervals should be 5-7, with a cadence approximately 90 –
100. The interval starts when you increase power into the correct zone.

TEM – Tempo (Zone 3) Efforts : Longer duration intervals in your Tempo Zone (zone 3); Tempo Efforts are done at a
wattage of 76-90% of Lactate Threshold Power and approximately 8 – 10 beats below your Lactate Threshold (84-94% of
LT HR). These intervals will help build muscle strength, improve the upper end of your aerobic system and increase your
power output just below your Threshold. Stages Power meter Sponsored, Jelly Belly Cycling Team Member, Jacob Rathe
says, “Tempo workouts are a crucial aspect of my training. I use my Stages Power meter to make sure that I am riding
at the limit of my aerobic capacity for sustained periods of time, which prepares me for the high energy demands of
professional cycling”.
Perceived Effort should be 3-4. The interval begins when you start pedaling harder (when the power is applied), not
when your HR comes into the zone.

TTI – Time Trial Intervals : Begin with a high cadence (100+) and moderate gearing. These are short intervals that
start at the high end of the LT (zone 4) and work up to VO2 Max zone (zone 5). These intervals are designed to improve
power output above LT and increase VO2 max. They are best done on an indoor trainer or flat uninterrupted road. If you
have a TT bike or use aerobars you should make use of this equipment for this workout and maintain an aero position
throughout. PE should be 6-7 out of 10.

VO2 - VO2 Intervals : Increases VO2 and improves oxygen delivering efficiency. Stages Power meter sponsored athlete
and Jelly Belly Professional Cyclist, Gavin Mannion believes, “Vo2 intervals are a crucial part of my training especially as
I get close to a target event. My Stages Power meter allows me to precisely manage my effort during these intervals so I
can achieve the correct workload for the interval session. Since the intensity of these efforts is so high, power is the only
reliable metric for pacing.”
Performed either on the road (closed circuit preferably) or a wind trainer. Heart rate is not relevant; wattage should be
zone 5 or higher (106-120% of FTP Power). Cadence should be 90-110 depending on terrain. The recovery interval should
be in Low Endurance (Zone 2). The idea is to ease into these intervals, trying to have a maximum average speed/wattage.
You should pace yourself so your effort does not diminish through the duration of the interval, but rather builds into the
effort, starting with RPE 6 for the first half, then finishing with RPE 7+.