1. Gym day - ideally you will have two days per week for strength training to support your cycling.
2. Recovery ride - if you select this option, try to keep the ride below an hour in duration, all small chain ring and heart rate zone 1-2.
3. If you're feeling really tired, take the day off and get some extra sleep.
If you can, head along to group interval training as this will give you added motivation to push yourself harder.
Alternatively, do the interval session:
These should be done on a road with minimal downhills, so that you can maintain the intensity for the full 3min. You could also do it on a 3min climb.
1. Yoga & stretching
2. Gym strength work
3. Core strength work (could be incorporated into either of the above)
4. Day off
Find a course where you can do an 8min effort without traffic interruptions. It can be flat or undulating (flat generally works better for consistency in power).
For the 8min efforts, start steady (not too hard) and try to maintain the power at threshold pace throughout the effort. Get down in your drops. Focus on keeping the power strong and steady for each effort, and breathing steadily.
1. Head out on the bike and do some skills practice.
2. Do a gentle recovery ride.
3. Do some yoga or stretches and take an easy day off the bike.
If you ride, try to keep it under an hour, all in the small chain ring and keep your heart rate down in zone 1 or 2.
Head out for a hilly ride. Aim for 60-70km with up to 1000m elevation gain. Just ride at whatever pace you can manage - this ride is about starting some longer hillier rides!
1. Group ride (as hard as you choose)
2. Social ride or recovery ride
3. Day off