INTRODUCTION VIDEO:

Endurance Hour #175, Lisa Roberts on Endurance Hour with Dave Erickson

Drills and Endurance – 4 Week Program:  This program is for anyone who wants to add more skill specific indoor bike trainer workouts to their personal library or for someone who wants to follow four weeks of bike focused drill training.  Each week includes 6 workout sessions. Sessions range from 45 minutes to 2 hours. You’ll find a good variety of one legged and cadence drill workouts in this plan which again, are best done on the trainer.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs. At any point, you can combine two workouts together to create a longer endurance training session or adding more to the warm up and cool down phase.  It’s best to include this type of training in the preparation/base phase of your training plan.  This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule.  If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix plan.  Download Now: $10.00 PDF / $16.00 Training Peaks

Strength and Skills – 4 Week Program:  This program is for anyone that wants to add more strength and skill workouts to their bike workout library or follow a month of strength building on the bike.  Each week includes 6 workouts ranging between 45 minutes and 2 hours in length with a variety of low cadence drills in Zone 3-4 intensity based on your heart rate, RPE and power with a mix of lower intensity recovery workouts.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs.  For example, you can combine two workouts together  to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout.  This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule.  If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.  This type of training is typically found at the end of your base phase.  For example, if you have 12 week base training plan, these workouts fit well in weeks 6-12 after you have developed skills and endurance. If you have an 8 week base phase, then weeks 5-8.   Download Now: $10.00 PDF$16.00  Training Peaks

Endurance Hour 187 with Dave Erickson and Roger ThompsonThreshold and Speed – 4 Week Program:   This program is for anyone that wants to add more threshold and Speed/VO2Max workouts to their bike workout library or follow a month of bike focused high intensity training.  Each week includes 6 workout sessions ranging between 45 minutes to 2 hours in length of high intensity / threshold training in zone 4-5 intensity.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs.  For example, you can combine two workouts together  to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout.  Best to include this type of training at the end of your build phase. For example, in an 8 week build, these workouts are best in weeks 4-8 before your taper.  This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule.  If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.  Download Now: $10.00 PDF$16.00  Training Peaks

Ultimate Mix – 4 Week Program:  This program is for anyone looking to add more variety to their indoor cycling workouts. Each week includes 6 workouts. Each one has a specific purpose: recovery, drills, endurance, strength, threshold and speed.  Each week builds on the previous week.  Sessions range from 45 minutes to 2 hours.  You can add this workout to your existing training plan or simple add or subtract the volume to meet your individual fitness schedule and needs.  For example, you can combine two workouts together  to create a longer endurance training session or repeat the main set only twice verses four times if you want to shorten the workout. This program can also be used in conjunction with any of our other 4-week Cycling plans or simply as a supplement to our triathlon training plans.  If you purchase all four cycling programs, you can ride them back to back to create a 16 week schedule.  If so, you’ll want to start with Drills and Endurance then Strength, then Threshold and Speed and finish with our Ultimate Mix.  Download Now:  $10.00 PDF  /  $16.00  Training Peaks

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6 Essential Indoor Trainer Workouts

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Results from a recent survey in our "Health, Fitness and Sports" Facebook group about why athletes don't like riding the trainer came back, “It's boring” and "It's too hard.” Do you feel the same way?! If so, it doesn't have to be. You can now download my "6 Essential Indoor Trainer Workouts" for FREE and learn how to add more variety and excitement to your indoor bike workouts today.

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