This is not an essential session; add it to you're training if you have the time.


Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to do that into your week. If not, then try something new; for example gym, swim, jog or a fitness class.


Remember to start all new activities slowly, don’t overdo it.


Gym/Circuit training:
Look here for ideas and advice of what you can do.
Classes: Pilates, Yoga and Dance are all good for core stability and flexibility.

A steady road ride with some harder efforts every 15 mins.

Warm-up: 10 mins easy riding
Cadence: 85+ rpm

Zones: If you already know your Heart Rate Zones (HRZ) then Zone 1-2. You can also do this ride on feel – you should be able to talk in full sentences between breaths.

Include: 1 x 6-second maximum effort (ride as hard as you can) at 15, 30 and 45 mins.

Smooth, consistent pedalling.
– Keep the upper body as stable as possible, try and limit the movement in the upper body.
– Make sure the feet are placed correctly on the pedal. The pedals should be placed on the balls of the feet

Ensure that you have your HR monitor on if you have one.
WU 10 mins Easy spinning
Interval 1; 20 mins Flat out effort
Active Recovery; 5 mins v easy spinning
interval 2: 20 mins Flat out effort
WD 10 mins V Easy spinning

Warm-up: 10 Mins Easy Spinning
Cadence: 85+ rpm

Zones: If you already know your Heart Rate Zones (HRZ) then Zone 1-2. You can also do this ride on feel – you should be able to talk in full sentences between breaths.

Include: 1 x 1-min at 90+ rpm at 15, 30, 45 and 60 mins.

Pedalling smooth, even circles.
– Try and keep pressure on each pedal for as long as possible, not just on the downstroke.

This is not an essential session; add it to you're training if you have the time. Choose an activity to help develop all-round fitness, strength, core stability and flexibility. If you already do another exercise session, structured or social, then continue to do that into your week. If not, then try something new; for example gym, swim, jog or a fitness class. Remember to start all new activities slowly, don’t overdo it. Gym/Circuit training: Look here for ideas and advice of what you can do. Classes: Pilates, Yoga and Dance are all good for core stability and flexibility.

Warm-up: 
15 mins easy spinning
Cadence: 85+ rpm

Zones: Heart Rate Zone 1-2
(HR Z1-2) except in the sprints.

Include:
– 1 x 6 second maximum sprint effort at 15, 25, 35 and 45 mins.

Return to HR Z1-2 between the harder efforts.
A few minutes of easy pedalling to cool down.

Body position for the maximum efforts
. Engage your abdominal muscles to stabilise your hips.
Keep your head and upper body still, remembering to look ahead at all times

A steady road ride with some pedalling drills every 10 mins. Remember to take a drink with you and to drink it!

Warm-up: 15 Min Easy spinning

Cadence: 85+ rpm
Zones: 
Heart Rate Zone 1-2 (HR Z1-2). 
It’s okay to go out of zone at times, just aim for majority of ride in stated zones.

Include:
1 x 1-min at 95+ rpm at 15, 25, 35, 45 and 60 mins.
Return to HR Z1-2 between these faster efforts.

Pedal smooth, even circles.
Try and keep pressure on each pedal for as long as possible, not just on the downstroke.