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Revisting Simplicity• Probability of Success• Probability of Distraction• Ease of Communication

Athlete Development1. Keep moving for anticipated race duration

2. Steady-state for individual race legs

3. Steady-state for anticipated race duration

4. Tolerate pace changes for increased speed

5. Tolerate pace changes for strategic goals

Cycling Benefits1. Build endurance safely

2. Even training load

3. Enhance mental and pacing skills

4. Largest component of race fitness

Basic Structure• Long ride• Strength ride• Hills (long vs rollers)• Other

Long Ride• How long?• How tough?• Terrain?• Structure?

Strength Ride• Big Gear• Hills• Intensity

Hills• HR Peaks• Against Preference (rpm, position, terrain)• Change (rpm & position)• Consider Race Demands

Other• Group• Easy• Challenge• Aerobic• Skills• Race-Simulation

Race Simulation• Purpose• Structure• Analysis• Timing

Considerations• Mental Drain of Structure• Monitoring Progress• Monitoring Fatigue• Revisit Goals & Milestones

“Non-Bike” Factors• Endurance Carry Over• Strength Training• Muscle Activation• Flexibility

Training Vacations & Focus Periods• Single or Multi Sport• Specific Overload• Outside Stressors• Practical & Effective