Cycle Documents


Cycle Base Phase

Base Phase Comments:

The first 15-20 minutes of these rides and frankly for most all of your rides should consist of very easy spinning as you warmup and working into your aerobic Zone 1. (*A good warmup could consist of 10 minutes easy spinning and 10 minutes of 100+rpm, then you can proceed onto the days main working sets). Get into the habit of descending the pace of all long rides.

Read more - HERE

Cycle Build Race Phase

Build/Race Phase Comments:

The weekly format during this period will consist of three to five key workouts, depending upon the
athlete and time period. All other workouts will be completed at a recovery intensity.

Read more - HERE

Other Documents

Training Heart Rate Zones

Click HERE to learn about QT2's Systems Heart Rate Zones for Bike & Run.

RPE Chart

Click HERE to learn about TNT's RPE Chart.

Training Wattage Zones

Click HERE to learn about QT2's Systems Training Wattage Zones.

Essential Cycling Gear

Click HERE to read more about the gear that is essential to your cycling experience.

Common Sense Bicycle Laws

Specific bicycle laws vary from state to state, but click HERE to read more on the rules of the road that tend to be common throughout the United States.

Common Sense Bicycle Safety

Click HERE to read about a common sense approach to remaining safe while cycling.