Favorite bespoke workout

[larry]

@mcneese.chad has written a few posts about shorter workouts he likes for different purposes, it might be worth checking these out:

Ramp Test Follow-up Workouts

Official TrainerRoad Recommendations from: Ramp Test FAQ “It’s not required to do a workout after the Ramp Test. But for riders who want to get a little work in, we recommend actively recovering for 10-15 minutes followed by one of these workouts” 60 minutes @ Endurance Zone: Pettit [image] Homers Nose [image] Bald Knob [image] 45 minutes @ Endurance Zone: Carter [image] Birch [image] West Vidette [image] These are more options for those that want a bit more work aft…

[FAQ] Openers & Priming Workouts, Prior to Race Day

Recommended 24 hours prior to your event, to prepare physiologically (body) as well as psychologically (mind). (aka Opener, Primer) [TR-02] Use to precede any Endurance events. Truuli = 60 minutes, 0.79 Intensity Truuli +1 = 60 minutes, 0.79 Intensity Truuli -1 = 45 minutes, 0.77 Intensity Truuli -2 = 30 minutes, 0.78 Intensity [image] Use to precede any High Intensity events. Laurel = 30 minutes, 0.78 Intensity [TR-03] Use to precede Shorter, Higher-Intensity Endurance e…

[FAQ] Pre-Race Warm Up Workouts (Warm-Up, Warmup)

In general, these are meant to be ridden and completed a short time before your official start. Something around 5 to 30 minutes if possible. These can be done on a trainer or rollers at the event pits. Or you can approximate them by pre-riding the course if possible. Cajon = 30 minutes: [TR-01] Use before Long, Sustained Efforts BELOW FTP. Laurel = 30 minutes: [TR-01] Use before Sustained Efforts AROUND FTP. Pahrah = 30 minutes: [TR-01] Use before Short, Intense & Repetitive E…