Bike With FAST

 
Indoor Biking typically starts in December for each winter season.
Join FAST through multiple avenues for indoor training.  FAST organizes 3 or more weekly indoor group rides.  Members are encourage to join through the internet to bike virtually with other members.  You can rent a computrainer from FAST as a member ($5/week), and use Zwift on a computer from your home, or you can use your own trainer with the proper connects via ANT+ stick to your computer, or even rent time/space at the Gutowski's house to ride with them.
 
For 2018-19 Fall/Winter Indoor cycling season…..We have rides every Sunday, Monday, and then every other Wednesday and Thursday.  As of January 31st the team is surveying those members who use Zwift to see if they will change the dates and times.  The nice thing about Zwift is that even if these times/days do not fit into your calendar you can join anytime and have plenty of rides to ride with.
 
 
In the summer we use routes marked by an F with a circle around it, for our weekend rides, and they all start from Northville.  Then the arrows in different colors indicate the direction to turn.  Note: The actual routes may change year to year based on traffic, potholes and fresh pavement!
Weekend FAST Routes
28 Mile Route Pink Arrow http://www.mapmyride.com/routes/view/1113491830
39.3 Mile Route None http://www.mapmyride.com/routes/view/1098291486
51 Mile Route Yellow http://www.mapmyride.com/routes/view/1113547003
68 Mile Route Blue Arrows http://www.mapmyride.com/routes/view/1113556228
93 Mile Route Green Arrows http://www.mapmyride.com/routes/view/1113508819
94 Mile Route None http://www.mapmyride.com/routes/view/1098577460
101 Mile Route White Arrows http://www.mapmyride.com/routes/view/1113539398
 
Tuesday Cycling during the summer is combined with the Tuesday bricks on Hines.  Those rides typically start at 5:30 pm and have an optional run post the bike ride.  However, some of the members only ride that night.
 
Biking Workouts
No matter what your performance goals are just about everyone can benefit from shorter hard workouts. You don’t need to ride 2 hours every day to get faster but you do need to ride fast during training to be faster for racing. With that in mind here are a few workouts that should be added to your weekly riding that will make you a faster rider. Two to three shorter faster rides per week added to a longer ride will help everyone.
 
Below is a sample of workouts that you can do on the trainer or on the road.
 
 
 
Workout 1 ~ 1 Hour
Find a place that you can ride uninterrupted for about 40 minutes straight. Island Lake State park would be a great place but be careful to adhere to the traffic laws. There are a few stop signs that should not be ignored. Other suggestions would include Willow Metro park located Downriver and Stony Creek in Shelby where you can ride loops. You should be looking for something relatively flat.
 
Warm Up
10 minutes of riding easy to moderate to get legs moving
5 minutes of brisk riding to get heart rate up.
Main Set
20 minutes as hard as you can go finishing as strong as you started.
2 minutes easy to moderate pace, then 20 minutes as hard as you can go again.
Cool Down
15 to 20 minutes of easy riding
Take the average speed and Heart rate at the 42 minute mark (yes, average in the easy 2 minutes) If you have a power meter then take the average power at the 42 minute mark. This will set up the speed of your training zones for the following workouts. Use Heart Rate as a reference and adjust speed when going up/down hills or into/with wind.
 
These workouts should be done on a fairly uninterrupted road. If you have to stop for lights just continue with the interval from where you left off.
 
Workout 2 ~ 1 Hour
Warm Up
10 minutes of riding easy to moderate to get legs moving
5 minutes of brisk riding to get heart rate up.
Main Set
3X8 minutes at 95 to 100% of your testing speed with 3
minutes easy rest between the intervals.
Cool Down
15 to 20 minutes of easy riding
Workout 3 ~ 1 Hour
Warm Up
10 minutes of riding easy to moderate to get legs moving
5 minutes of brisk riding to get heart rate up.
Main Set
2X15 minutes at 95 to 100% of your testing speed with 5 minutes easy rest between the intervals.
Cool Down
15 to 20 minutes of easy riding
Workout 4 ~ 1.25 Hour
Warm Up
10 minutes of riding easy to moderate to get legs moving
5 minutes of brisk riding to get heart rate up.
Main Set
2X20 minutes at 95 to 100% of your testing speed with 5 minutes easy rest between the intervals.
Cool Down
15 to 20 minutes of easy riding
Workout 5 – A little longer workout ~ 1.5 Hour
Warm Up
10 minutes of riding easy to moderate to get legs moving
5 minutes of brisk riding to get heart rate up.
Main Set
20 minutes at 95 to 100% of your testing speed, 2X20 minutes at 90% of your testing speed.
If you would like to incorporate this into your long ride then finish out the ride at 80 to 85% of your testing speed.
Cool Down
15 to 20 minutes of easy riding
Long Course Testing ~ 4 hours
If you want to know how hard to ride for a long course triathlon (Half Ironman), this is how I do it. Using the testing speed from your previous workouts to perform the following test:
 
45 minute run at your long run pace.
Transition to bike no longer than 5 minutes.
2:30:00 bike at 85 to 90% of your bike testing speed.
Transition back to run no longer than 5 minutes.
45 minute run at your long run pace – 15 seconds/per mile
faster and/or 10 bpm higher heart rate.
 
If you can’t make your second run faster than the first, one of
several things could be the issue.
You are biking too aggressive for your current ability.
You are not taking in adequate nutrition.
Your run pacing is too aggressive.
You are having a bad day.
 
If you are able to run faster on the second run with no issues then you may be strong enough to race at that effort. Test again 2 or 3 weeks later and try a little harder and see what happens. Don’t worry about blowing up at while practicing pacing, that’s how we learn.