Pre-season Training Guidance

To help you get ready for the NICA season Coach Steve and Coach Ben have put together some riding/training guidance! You want to focus on volume, get out on your bike and ride! These base miles will help you to be ready for when practices begin. Zone 2 is a low-intensity endurance pace that is good for improving aerobic endurance.

Week of July 7-13: You should ride 4-7 hours total this week based on your age and biking experience. These miles should be mostly in Zone 2. If it’s hot, get out there early!

Week of July 14-20: You should ride 6-8 hours total this week based on your age and biking experience. Mostly Zone 2 but add in occasional hard efforts.

Week of July 21-27: You should ride 6-8 hours total this week based on your age and biking experience. Mostly Zone 2 but add in more hard efforts and challenging climbs.