Get in a good technical skills ride. Practice repeating a couple of hard-to-ride sections over and over until you perfect it. On a gradual grassy hill, set up a course with four s-shaped switchbacks using survey flags or water bottles. Practice riding downhill into the feature applying maximum breaking coming into the first grassy turn. Braking should be before you lean, so work on timing this correctly. Continue the slalom making any braking adjustments before each turn. Take each lap faster than the last until you're pushing the limit, but not crashing! Lead into each turn with your shoulders and hips aiming at the apex. Then try several laps using only the front brake; carefully increase your entry speed and lean back. Last, make a few runs using your rear brake only. To do this, you must brake earlier and reduce your speed! Pro riders: try a few laps with NO brakes; using rear wheel drift to adjust speed.
You can dress very warm to increase blood flow to leg muscles.
Spin easy with a normal cadence. Select a flat route or spin on your rollers. You’ll be in high Zone 1; not total junk miles, more like light endurance. Get in a good stretch session afterward.
Functional Strength Exercises:
Two sets of 20 to 30 reps of each. You'll move to a 2-second count going down, 1-second up! Your explosive speed combined with the use of light weight creates the resistance. A medicine ball or kettle bell can be used for these exercises.
Bosu Ball Squats throws or Single-Leg
Lunges with medicine ball toss
Hamstring Ball Curls.
Calf Raises or set of jump rope 2.5 mins
Stretch between sets..
Seated row or supine pull up
Wobble board or slack line, alternately practice touching your shoulders and your toes with your hands for a few minutes.
Push Ups feet on ball.
For this workout, a road ride is easier, but it can be done off road if you keep your cadence up. (85+ RPMs on the climbs!)
On a rolling course with mostly dirt roads, ride steady in Zone 3. Limit your time in Zones 1/2 to the downhills or where you have to back off the power. Your total time in Zone 3 is at least 90 minutes; working up to two hours as you get stronger. If the average is below bottom of Z3, hit a nice tempo block to POWER UP!
Get out for a nice steady trail ride. Let the route be a little more open and rolling for some short tempo on the climbs. Find an efficient pace and practice being smooth through the trails.
Do 2- 45-minute blocks at non-stop Tempo HR. To keep your momentum, you might have power surges, and that's to be expected. Look to Normalized Power to hold steady but your heart rate to run to the top of Tempo/Zone 3 Keep pushing it toward the end! You got this!
Core Stability and Control Exercises Complete 2-3 sets of each: 1. Heel Taps 2. Quad Progression 3. Planks 4. Leg Lifts 5. Reverse Leg Lifts 6. Glute Medius: "Open Books" or Lateral Band Walking (Click on paper clip icon for complete exercise descriptions.)
Get in a nice 20-minute warm-up with an 8-minute ramp to LT watts in the last 2 minutes.
Immediately do 3 rapid-succession bursts; but don't shift, just spin up to create a burn.
Then take 4 minutes easy. Next, go for it: one 5-minute all out. Punch it and hold it! Then 10 minutes easy.
Next do three 45-second Super Jumps. Jump as hard as you can and then sprint like a monster for 30 seconds and then just holding whatever you've got left for the last 15 seconds. (We are going to examine the first 30 seconds, but I want 45 seconds of effort to make sure you go all the way through.) REST 4 minutes with very light spinning between each Super Jump.
After this set, REST 5 minutes.
Then time for a 20-minute TT. Get on there and see what you can do for the full duration around 85% of the 5-min power. The last 4 minutes of this is ALL OUT!