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.
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.
Get in a good half hour of Zone 2 and a 10-min block of Zone 3. Form Sprint-Outs are a combination of a sprint and a spin-up.
From a low speed, hit it out of the saddle, but don't shift, hold for 20 seconds. The
Idea is to get some snap and get a burn in your legs from holding maximum RPM but without the fatigue. The rest of your ride is endurance pace, but steady no coasting; flat route.
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!
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
MS: Next, go for it: one 5-minute all out. Punch it and hold it!
10 minutes easy.
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!
Look to average power and average heart rate for the 20 minute paced effort. Subtract 5% and viola this is very close to Lactate threshold.
You will know if this is correct because effort won't seem extreme when you do intervals at this effort and heart rate will remain stable and only climb slightly at this rate from the middle to end of a long block.
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.)
The main part of your ride is focused on riding 56-75% of your FTP (Zone 2/3).
The goal for these drills is not to be hammering at threshold, it's more about doing the cadence work:
1. Start off with one-legged pedaling efforts. Do five minutes with FAST pedaling: cadence over 105! SPIN those legs.
2. Take three minutes easy.
3. Next, on a relatively flat section of road, do ten 1-legged pedaling efforts. Spend one minute each leg, switch legs, repeat. (Each leg will get ten 1-minute efforts). Focus on smoothing out your pedal stroke. You don't want to have any dead spots. Your cadence is naturally lower when doing these. Try a 53:17/16/15 combo.
4. Next, ride for at least 15 minutes spinning 90-100 RPMs. This should leave your legs feeling balanced.
After your cadence drills, get in some work on standing and pedaling: Start out with two minutes out of the saddle and standing. While standing, focus on your upstroke (pull calf-muscles up). Then, ride two minutes seated, focusing on pushing with the hamstrings. Repeat this standing/seated routine six times. (2-minutes standing, two-minutes seated, repeated for a total of six times in each position.) Select a gear that is challenging enough to work the muscles, but allows the cadence to drop to 70 RPMs on the seated stuff.
Following standing/seated work, take five minutes easy.
Toward the end of your workout, include eight 1-minute fast pedaling intervals. Each minute on should be at 110-120 RPM. Then, rest for one minute at a normal cadence. Then, repeat.