#1 - easy spin for the most part. Drop 3 - 5 x 30s seated spin up pedal stroke accelerations - eg 120rpm+ in last 10s. 2min recovery minimum
#2 - High zone 2 HR tempo - Aim for the top 5 beats of the endurance zone and hold it for 2 blocks of at least 15min over varied terrain! Up hills and down - hold that target range for HR.
#3 - 5x 10s Form Sprints - small ring to start. Focus on different parts of the pedal stoke, power vs accelerations, etc...
Warm up for at least 20 - 30 minutes with 1-2 "blow out" efforts of 45s - 1:00. Then do 3x4:30 at 90% of Maximal Aerobic Power (MAP). Recover at 50% MAP for 5 minutes between intervals. If you haven't done an MAP Profile use your BEST 5 minute power value as a baseline (within the last 3 mos or so). Cool down for at least 5 mintues after the last interval
This is a modified power workout - adapted for HR. Warm up for 30 minutes in Zone 2. Do 2 x 1:00 "blow out" efforts at about 90% max effort. Then do 4x10:00 minute sets of 0:30s "ON" and 0:30seconds "Off" ALL OUT (that means full gas for 30s "on" and about 50% effort on recovery). Recover for 10:00minutes between sets and repeat. Heart Rate will rise to/above threshold during the course of the interval. The goal is to accumulate total time at VO2max. Total VO2 Time This Interval: 20min
W/U: At least 15 minutes building into Z3 HR with a couple of 1min accelerations.
Work: ride 2x20 minutes between 88 - 93% of LT/FTP Power. Every 3 minutes sprint for 15seconds to ~150-200, and then drop right back to your 'sweet spot' training intensity (88-93% of LT power).
W/U: part of ride
Work: Simply knock off 25Kj per Kg today. Heart rate targets are BELOW threshold by at least 10 beats ALL DAY (0 time above LTHR!). Likely in the 3 hour range...
An essential element of criterium and road race success is the ability to handle repeated HIGH WATT efforts in the quest to stay in contention. Warm up regularly and throw in a couple of 30s efforts to clear the system. The efforts are a short series of stair-steps. Ride 5'ish minutes at near race tempo...then SURGE in a big gear (starting in the 53x16 or 15 - trying to increase the gear if possible) for 10s, tempo for 50s, SURGE for 20s, tempo for 40s - and continue the SURGE/TEMPO efforts (30s/30s, 40s/20s, 50s/10s) for the full 5 - minutes. Do these twice with 10m between. Finish the workout with a block of 5x30s of FULL GAS Roll-Ons starting around 18mph and in a just-barely-too-big gear. Standing, lots of drive and emphaiss on whole body involvement. Rest 2m between each... have fun!
Ride at an easy tempo with your Power/HR primarily in zones 1/2. Maintain 90 - 100 rpm if possible. Focus on smooth pedaling and suppleness. .Cap ride at no more than 120 minutes