Long Trainer Ride Question

I seldom maintain any one intensity on a 3 hr ride, especially on a trainer. What I'm at really depends on the type of ride. Could be in the low 70's most of the time with a few pickups. Could be up in the 80's overall if I'm doing larger sweet spot blocks.

"cornick" on BT is a client of mine who lives in NY. I pick out TrainerRoad workouts for him to do on the weekends for his long ride.

If you look at his training calendar starting January 1st, you can see what those workouts were and what his effort level was.

Since he's doing IMLP and aiming for sub-12 or Kona, I have been giving him a lot of hill training rides.

I just get a couple movies and sit @ high zone 2 low zone 3 heart rate to develop aerobic base.

I follow Jorge's winter cycling plan from here on BT. Most of the long workouts are between 65%-80% of FTP.

For example my long workout for this upcoming week: 10' WU @70%, 30' @65%, 30' @70%, 30'@75%, 30' @80% , 5-10' CD @ 60-65%

Edited by JZig 2013-02-25 9:48 PM

It depends on what kind of ride you want.  I do 1.5 hour interval rides with my training group and longer, less intense rides just to get miles/time on the saddle when the conditions don't allow to go outside.  It's all based on the purpose of the workout.

Give you an.idea without using numbers.

Hr 1: HIM pace
hR 2: 20/10 intervals. Big gear low cadence/light gear high cadence. 5 min recovery
Hr3: oly pace work hard