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How to Train

If this is your first longer cycling event, you may be a bit nervous about what you’ve committed to. Don’t worry – that’s completely normal! No matter what our skill level, training for the TDP Cycling Track is a must. Being on your bike for long rides takes practice.

Joy McCulloch from Big Wheel Coaching created the detailed training guide below to help you get ready to ride at the YSC Wellness Summit TDP Track. 

You can also print a shortened summary:

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Detailed Training Guide

 

Week 01: Ride Time 4:45

Week DayTimeTraining Notes
MondayRest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Easy Ride | Time ‐ 1:00Get out and ride! Congratulations on starting your journey to complete a ride event.
Wednesday Rest DayFocus on stretching, hydration and proper recovery!
ThursdayEasy Ride | Time - 1:15Second day this week on the bike. Great job getting into the routine and creating a habit.
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | 1:30Longest assigned ride this week. Pick a fun route and take some friends along!
Sunday Easy Ride | 1:00Back-to-back rides are tough. Challenge yourself to get out and make it happen.

 

 

Week 02: Ride Time 5:15

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Easy Ride | Time ‐ 1:15Low effort ride on a flat route. Focus on smooth pedal strokes and avoid working too hard. Go farther and longer than you did last Monday. You’re adding volume to training!
Wednesday Rest DayFocus on stretching, hydration and proper recovery!
ThursdayEasy Ride | Time - 1:15Ride at a pace that you could talk to a partner, but you don’t necessarily want to. 🙂 Sustain this pace throughout the ride ‐ not easy, but not too hard.
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | 1:30Longest ride this week. Pick a route you like and grab some friends for company.
Sunday Easy Ride | 1:15 It might feel a little harder to get on your bike this day, but consistency in your training is key!

 

 

Week 03: Ride Time 5:45

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Easy Ride | Time ‐ 1:15Ride at a pace that you could talk to a partner, but you don’t necessarily want to. 🙂 Sustain this pace throughout the ride ‐ not easy, but not too hard.
Wednesday Rest DayFocus on stretching, hydration and proper recovery!
Thursday Interval Ride | 1:15Add in some structure today. On a moderate ride, do the following: pick a city block, a distance between power lines, or up a short hill. Go HARD for 45‐60 seconds in a safe manner. Allow 3‐5 minutes of easy spinning between these efforts to allow the heart rate to drop back down. Do 4‐6 of these “attacks” throughout the ride.
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | 1:45Add some time, distance and volume to today’s ride but ride at a pace that you can sustain for the whole ride.
Sunday Easy Ride | 1:15Day two of adding time to your weekend rides. The first 15‐20 minutes you may feel sluggish - totally normal! Pedal through it and keep a steady pace the rest of the ride.

 

 

Week 04: Ride Time 5:00 | Recovery Week 

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Easy Ride | Time ‐ 1:00Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
Wednesday Rest DayFocus on stretching, hydration and proper recovery!
ThursdayEasy Ride | Time ‐ 1:00Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | Time ‐ 2:00 Get out and ride! Goal is to ride longer and farther today at a moderate pace that you can sustain the whole time.
Sunday Easy Ride | Time ‐ 1:00 Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.

 

 

Week 05: Ride Time 6:45

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Easy Ride | Time ‐ 1:00Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
Wednesday Easy Ride | Time ‐ 1:00 Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
ThursdayInterval Ride | Time ‐ 1:15 Add in some structure today! On a moderate ride, do the following: Pick a city block, distance between power lines, or up a short hill. Go HARD for 60‐90 seconds in a safe manner. Allow 3‐5 minutes easy spin between these efforts to allow the heart rate to drop back down. Do 4‐6 of these “attacks” throughout the ride.
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | Time ‐ 2:00 Get out and ride! Goal is to ride longer and farther today at a moderate pace that you can sustain the whole time.
Sunday Endurance Ride | Time ‐ 1:30 Select a challenging route with some hills to climb. Keep a steady effort throughout the ride to ensure you can finish the ride strong.

 

 

Week 06: Ride Time 8:00

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Short Efforts | Time ‐ 1:30 Warm up well. On a flat route, do 3 sets of the following: 3 x 60 seconds HARD and FAST followed by 60 seconds of easy spinning. Ride 5 minutes very easy between each of the sets. Steady pace for the rest of the ride.
Wednesday Easy Ride | Time ‐ 1:00Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
ThursdayHill Ride | Time ‐ 1:30Find a fun and challenging route where you can test your abilities on some climbs. Enjoy the process!
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | Time ‐ 2:00 Select a route similar to the TDP Track Saturday route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish strong.
Sunday Endurance Ride | Time ‐ 2:00 Select a route similar to the Sunday TDP Track route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish the last part strong.

 

Week 07: Ride Time 8:30

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Short Efforts | Time ‐ 1:30 Warm up well. On a flat route, do 3 sets of the following: 3 x 60 seconds HARD and FAST followed by 60 seconds of easy spinning. Ride 5 minutes very easy between each of the sets. Steady pace for the rest of the ride.
Wednesday Easy Ride | Time ‐ 1:00Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
ThursdayInterval Ride | Time ‐ 1:30 Warm up well. Select a route with either a short climb or a flat road without interruptions. 3 x 4 minutes zone 4 (going hard). Zone 4 can also be referred to as RPE 8 (Rate of Perceived Exertion), a pace where you cannot talk to a partner. 5‐10 very easy minutes spinning between the efforts Easy ride rest of the time
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | Time ‐ 2:30 Add more volume and distance today! Select a route similar to the Saturday TDP Track route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish strong.
Sunday Endurance Ride | Time ‐ 2:00 Select a route similar to the Sunday TDP Track route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish the last part strong.

 

 

Week 08: Ride Time 5:00 | Recovery Week

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Easy Ride | Time ‐ 1:00Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
Wednesday Rest DayFocus on stretching, hydration and proper recovery!
ThursdayEasy Ride | Time ‐ 1:00 Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | Time ‐ 2:00 Get out and ride! Goal is to ride longer and farther today at a moderate pace that you can sustain the whole time.
Sunday Easy Ride | Time ‐ 1:00 Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.

 

 

Week 09: Ride Time 8:45

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Steady Ride+ | Time ‐ 1:1575‐90 minute ride today. Select a route with rolling terrain and some hills. On the hills, push the effort and go hard up them. Recover well before you go hard again. Push your efforts on the climbs 4‐6 times throughout the ride.
Wednesday Easy Ride | Time ‐ 1:00 Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
ThursdayInterval Ride | Time ‐ 1:30 Warm up well. Select a route with either a short climb or a flat road without interruptions. 3 x 5 minutes in zone 4 (hardest, or RPE 8, a pace where you cannot talk to a partner) and then 5‐10 very easy minutes spinning between efforts. Easy ride rest of the time
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | Time ‐ 3:00 Add more volume and distance today! Plan your nutrition and hydration ahead so that you are prepared. Select a route similar to the TDP Track. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish the last part strong.
Sunday Endurance Ride | Time ‐ 2:00 Back-to-back long rides in preparation for the event! The first 15‐20 minutes you will feel fatigued so hydrate well and push through. Select a route similar to the TDP Track Sunday route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish the last part strong.

 

 

Week 10: Ride Time 10:00

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Steady Ride + | Time ‐ 1:3090‐115 minute ride today. Select a route with rolling terrain and some hills. On the hills, push the effort and go hard up them. Recover well before you go hard again. Push the efforts on the climbs 4‐6 times throughout the ride.
Wednesday Easy Ride | Time ‐ 1:00 Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
ThursdayInterval Ride | Time ‐ 1:30 Warm up well. Select a route with either a short climb or a flat road without interruptions. 4 x 5 minutes zone 4 (hardest, or RPE 8, a pace where you cannot talk to a partner) and then 5‐10 very easy minutes spinning between the efforts. Easy ride rest of the time.
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | Time ‐ 3:30 Add more volume and distance today. Plan your nutrition and hydration ahead so that you are prepared. Select a route similar to the TDP Saturday route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish the last part strong.
Sunday Endurance Ride | Time ‐ 2:30Back-to-back long rides in preparation for the event! The first 15‐20 minutes you will feel fatigued so hydrate well and push through. Select a route similar to the TDP Track Sunday route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish the last part strong.

 

 

Week 11: Ride Time 11:00

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Short Efforts | Time ‐ 1:30 Warm up well. On a flat route, do 3 sets of the following intervals: 3 x 60 seconds HARD and FAST followed by 60 seconds very easy between each effort. Take 5 minutes of easy spinning between each of these sets. Ride easy the rest of the ride.
Wednesday Easy Ride | Time ‐ 1:00 Low effort ride on a flat route. Focus on smooth pedal strokes and avoid going hard.
Thursday“Race” Efforts | Time ‐ 1:30While TDP isn’t a race, this workout will help you push your limits. Warm up well. On a slight hill, complete the following: 4 x 90 seconds all out in a safe manner. 5 minutes very easy spin between each of the 90 second efforts. Easy ride rest of the time.
Friday Rest DayFocus on stretching, hydration and proper recovery! Sure, we say this a lot, but it’s really important as you build toward longer rides.
Saturday Endurance Ride | Time ‐ 4:00 Add more volume and distance today. Plan your nutrition and hydration ahead so that you are prepared. Select a route similar to the TDP Track Saturday route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish the last part strong.
Sunday Endurance Ride | Time ‐ 3:00Back-to-back long rides in preparation for the event. The first 15‐20 minutes you will feel fatigued so hydrate well and push through. Select a route similar to the TDP Track Sunday route. Focus on good hydration and nutrition throughout the ride and pace yourself so that you can finish the last part strong.

 

 

Week 12: Tour de pink Week!!!

Week DayTimeTraining Notes
Monday Rest DayRest Day! Focus on stretching, hydration and proper recovery!
Tuesday Steady Ride | Time ‐ 1:15Keep efforts steady and smooth throughout the ride, avoiding going too easy or too hard.
Wednesday Easy Ride + | Time ‐ 1:00Easy ride on a flat route at a comfortable pace. Add in 2‐3 short (15‐20 second) efforts to get the legs opened up. Easy spin between efforts.
ThursdayRest Day & Travel Day Get ready for the great event!