Lifting your bike can be hard work for skinny cyclists! Complete 2 x 20 “bike lifts” BEFORE starting your cycling workout. The process is simple: grab your top tube and lift the bike overhead. Put your water bottle on first to add a little weight.
WU: 15 - 20 Minutes working Endurance (Power Z2, HR Z2, RPE 2-3)with 4 x 1 minute Fast Pedals to wake up legs
MS: Working on your sustained power is key to building our Function Threshold Power (FTP), but to keep ensure we also maintain leg strength; we need to add “bursts”. Complete 4 x 10 Minute Intervals at 89% - 92% of FTP (Power Z3.5, HR Z3.5, RPE 3-5), during each interval put in 5 “burst sprints” of 10 – 15 seconds at 150% of interval effort
CD: 15 Minutes
WU: 10 minutes working into ENDURANCE (Power Z2, HR Z2, RPE 2-3) with 2 x 1-minute Fast Pedals to wake up your legs.
MS: Today is simple, ride the prescribed time your ENDURANCE (Power Z2, HR Z2, RPE 2-3). Vary your cadence throughout ride and work on pedaling form. Practice “coming over the top” and “pulling through the bottom” of the pedal (pretend there is glass in shoes). Enjoy the day!! Terrain: Flat to Rolling; Cadence: 85 - 105.
CD: 15 minutes of easy pedaling at ACTIVE RECOVERY (Power Z1, HR Z1, RPE <2).
Immediately following the bike workout, run at a steady pace for the prescribed time. This should be done on grass and in cyclo-cross shoes or sneakers.
WU: 10 minutes working into your Endurance (Power Z2, HR Z2, RPE 2-3). Then complete 3 sets of 1-minute fast pedals with 1-minute rests between to open up legs.
MS1: Once warmed up, complete 4 x 10 minutes at your FTP (Power Z4, HR Z4, RPE 4-5). Rest for 5 minutes between each effort at Endurance (Power Z2, HR Z2, RPE 2-3). Ride for 10 minutes at Endurance and continue onto MS2:
MS2: Complete 3 x 2 minutes at VO2Max (Power Z5, HR Z5, RPE 6-7) with 3 minutes rest in between each at Endurance (Power Z2, HR Z2, RPE 2-3).
CD: 10 minutes of easy pedaling in Active Recovery (Power Z1, HR Z1, RPE <2)
MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!
Cross sprints! Find a steep grass-covered hill of 20-30 meters, hopefully part of your local training course. Immediately following the main-sets of your bicycle workout, complete 5 sprint intervals uphill, carrying your bike. Practice getting the knees high and maintaining good balance with the bike.