The Cardinal Rules

Remember To Rest
One important aspect of formal training plans is that they build in rest. When you let your spirit guide you, there might be times when you neglect recovery. Get at least eight hours of sleep every night and be alert to signs of fatigue such as dead legs and low energy.

Keep It Fun
The whole point of this approach is to prevent riding from becoming a chore. Listen to your body. If you feel like riding hills today, do it. If you wake up feeling weary, spin easy or take a day off. Riding should enrich your life.

Seek Balance
Rotate through three key rides regularly. Choose a specific time every week to check in with your riding: Review what you've done and make a loose plan for the days ahead.

The Long Ride
This forms the foundation of all cycling by building your fitness base and efficiency. On an effort scale of 1 to 10, with 10 an all-out sprint, it should rate as a 5—not uncomfortable, but not a leisurely outing either. Start with 25 to 30 miles, then build on that distance by no more than 10 percent a week.

The Spin
The spin can last from 40 to 90 minutes, and the goal is to recover from harder efforts while simultaneously training your muscles to become efficient and fluid at turning the pedals. Whether you're on flats, rolling hills, or a stationary trainer, the key is to stay in an easy gear. Aim for four to six spin intervals. Most people ride at a cadence of about 85 to 90 [rpms], but for the spin you want to aim for about 100. Start out doing these intervals for 30 seconds, and eventually work up to two or three minutes. Stop when your legs spin out and your form falls apart. The spin teaches your muscles to work efficiently, but shouldn't leave you exhausted.

The Match-Up
It's always easier to push yourself in a group, and riding with a well-matched friend is an ideal way to build in some intensity while keeping it fun. Ideally, you have a buddy who rides at around the same speed but can also exceed the pace you might stick to on your own. On the scale of perceived exertion, this ride should consistently be a 6 or 7—and higher when you decide to push things. You shouldn't be out of breath, but you're not completely comfortable either. You're pushing each other a little bit and neither of you wants to cry uncle. No riding buddy? And look for opportunities to incorporate intensity. Whether it's a group sprint to a town sign or simply upping the pace between certain mile markers, make a habit of picking some spots to push yourself into the red.

Optional: The Tester
If you settle on a goal for the season—for example, a metric century—add this workout to your repertoire. Find a ride that approximates your goal (or its most challenging parts) and use it to prepare and build confidence. In the spring, Brown was training for a ride with a long uphill section with potential for wind, and she found a road near her home with similar characteristics.