Introduction

This program focuses on strength training that compliments biking. The MCC seasons throughout the year are not designed to prepare you for a specific race but will prepare you to have enough riding endurance for a two-hour ride, ready to take some punishment. The chart below shows that your riding peaks in April and September but blends strategically with your strength training.

Ride Options

When biking, you have two main options:

• Indoor training – Many online programs, such as Zwift or TrainerRoad, will guide you towards your goals or for a race. If your goal is building a solid cycling foundation without targeting a race, we have you covered. All you need is your Garmin device and a compatible trainer. Below, you’ll be guided step-by-step on how to use your Garmin to train indoors.
• Cycling outdoors – If the weather is nice and you live in an area that makes cycling outside convenient, then get outdoors and get some fresh air.

Scheduling a Bike Ride

Scheduling a cycling session boils down to intensity and balance. A good rule to follow is the 80/20 rule. You can get very specific on measuring training intensity using heart rate and power. Using your heart rate and power are commonly used when preparing for a race. Or you could generally measure intensity by listening to your body. About 80% of your training should be aerobic. If you’re riding and can speak, most likely, you’re training aerobically. When you’re huffing and puffing and feeling a good burn within the muscles of your legs, you’re training anaerobically. About 20% of your training should be anaerobic.

If you want to be very specific about intensity, then you do a graded exercise test to find your Functional Threshold Power (FTP) and Lactate Threshold Heart Rate (LTHR). This test gives you information on calculating certain zones to train in on the trainer or outside if you want to be very specific with your training.

It’s Time To Get Techy

Outside Option

If you plan to ride outside, find three routes that meet the criteria below.

• Easy  – An easy ride takes 60 minutes to complete. About 80% of the ride is aerobic (Zones 1 and 2), and 20% is anaerobic (Zones 3 and 4). In the real world, this session would be a mostly flat ride with gradual hills.  
• Moderate – A moderate ride also takes 25-70 minutes to complete. It is almost 50% aerobic (Zones 1 and 2) and 50% anaerobic (Zones 3 – 5). Think of rolling hills with a few climbs. 
• Hard – A hard or long ride takes 45-120 min to complete. This ride may vary from taking it easy to riding longer distances to build up your aerobic tank, or it could be a little more intense. During an intense ride, about 70% of the ride is aerobic (Zones 1 and 2) and 30% is anaerobic (Zones 3 – 7). A harder ride is similar to a moderate ride but longer and has a few more climbs. 

If you like to mix it up, you could create a moderate road and mountain bike route. Not all of your rides outside have to be on the mountain bike. Mixing it up keeps it fun and exciting. Keep exploring new routes to make an adventure.

If you need help creating a route, try one of the following services:

Trainer Option

If you plan to substitute an indoor ride for an outside ride, especially if it’s nasty outside, follow the steps below.

Step 1: Download the Files to Your Computer

First, download all of the trainer files of this season to your computer (not your phone).

Step 2: Add the Files to Your Garmin

After downloading this season’s trainer files to your computer (not your phone), it’s time to add them to your Garmin device. To do so, you must plug in your Garmin to your computer. Then it’s as simple as drag and drop.