Warm-up for 10 mins zone two 12 mins as follows: 1 min at 90rpm, 1 min at 120rpm, 1 min at 90rpm, 1 min at 120rpm and so on until you have completed 12 mins 10 mins zone two – self-selected cadence 12 mins as follows: 1 min at 100rpm, 1 min at 120rpm, 1 min at 100rpm, 1 min at 120rpm and so on until you have complete 12 mins Cool down 10-15mins zone two decreasing to zone one

Easy Spin....just keep the legs turning over....ZONE 2 to stretch out the legs keep it in the zone

A simple, effective and quick set of core excercises to work on your general core strength.

10 min warm up (tempo) 20 min Threshold - VO2 (80-90% of max effort) 5 min Easy (Tempo) 20 min Threshold - VO2 (80-90% of max) 10 min easy (Tempo) 3 x 1 min All Out Effort with 1 min rest in between efforts This is a hard session working on your level of effort up a long sustained climb

5 min ON 5 x min OFF x 5 Warm Up 10 min easy spin 5 mins in 52 x 14 gear at TT pace and at the end of each effort 5 sec seated sprint.and as All efforts should feel uncomfortable and as the efforts go on each should get harder - speed stays the same

Basic Ride, 2 Hours Tempo Zone or under

10 mins warm up, (30-40 mins of effort depending on your groupset/speed.) Select a fairly heavy gear - big ring at the front and say 3 from the top at the back, Every minute drop one gear, moving down the cassette until you reach the bottom cassette then go the opposite way moving back up the cassette to finish where you started again at 1 minute intervals. By the time you are at the bottom cassette your cadence will be about 40/50 don't worry. See how far you can go and the next time you do this see if you can improve on the distance. 10 mins warm down easy spin