interval bike workouts

Morgan: Moxie Training Plan

Finding a training plan for an event, cycling, running, triathlon or otherwise can be overwhelming. On one extreme, you’ve got the ones with formulas, zones, baseline tests and complicated calculations to measure progress. I personally go catatonic when I see all that data. On the other extreme, training plans can err on the side of too much flexibility and guesswork, allowing riders to fall short of their goals due to lack of accountability or precise objectives. Too much free love is a bad thing. While some people have great luck sitting at either end of this spectrum, most riders want to land comfortably in the middle. They want a program with defined parameters to stay on task, but allowances for life’s disruptions and personal interpretation.  As a coach my goal is to present a plan that can be tweaked to fit the individual… radicalized, softened or executed exactly.   Before I delve into the specifics of our Moxie Training Plan, let’s make a few assumptions:

  • You have between six and twelve weeks to train for an event.
  • You know this basic training tenant: The body is a stress and recovery system. Each week your intensity should increase at least a little bit (for more social riders) and at most a lot (for more competitive riders).
  • You consistently follow through on the “recovery” part of that equation with some rest.
  • Intensity during workouts can increase in a number of ways: speed, distance, terrain, wind, weather. You can measure your intensity by how hard you are working on a scale of 1-10 OR by using a heart rate monitor or power meter if you’re into numbers.
  • Use an actual, paper calendar and pencil to design your program. You can plug it into your phone later, but this creative process and being able to see the big picture on paper is super important.
  • Page through the calendar and the months leading up to your event. Look for things like travel, work and family commitments that will disrupt your training. Make tactical accommodations NOW so training is a priority around, over, under, in between and in spite of those events.

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