Threshold test to establish training zones. 10 minutes easy warm up. 30 minute time trial at sustained max effort 20 minute cool down
Perform a low intensity 1 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.
Lunges: 3 sets of 8 per side.
Hamstring Curl: Using a stability ball or chair perform 3 sets of 8-10.
Squats: With light weight perform 3x8 reps
Plank: 3x30 sec.
Leg Raises: 3x8
Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4 or RPE of 4-5. Finish with easy cool down.
Ride for 2 hours on gently rolling terrain. Stay below Z4 or RPE of 5 throughout.
Ride rolling terrain in Z2 & Z3 or RPE of 3-4.
Easy ride in Z2 or RPE of 3-4.