Steady "All Day" Pace. Aim for mostly Zone 2 Zone 2 is your all day pace - the foundation of your aerobic engine. Power should be 56% - 75% of FTP - SPRINTS: for the middle 60 minutes I want you to do 6 sprints (1 every 10 minutes) max 5 second effort on flat or slightly uphill terrain. Out of the saddle full gas using a mailbox, tree or pole as your finish line. - For More Information, please Read: https://www.fascatcoaching.com/tips/training-zones/
Complete these intervals at FULL GAS! Warm up and cool down in Zones 1/2.
Zone 1: very easy riding. Very little pressure to pedals, small ring only. This is a pleasurable ride - skip if you are busy or it causes stress. - NO HARD efforts at all- - carbohydrate snack/nap or extra 30-60 minutes of sleep tonight Recovery Techniques Training Tip: https://fascatcoaching.com/tips/recovery-techniques/
This 30 minute Level 1 Class:
3 x 45 seconds on 90 seconds off. FULL GAS!!
Pre-Race Openers: short quick intervals, designed to "open" your legs up for the very next day's race
Have everything RACE READY before you begin this warmup protocol because the MAGIC is ending this warmup 10 minutes before your start.
After you finish this warm up go direct to the start line to relax and focus.
Good Luck! Don't forget to eat and drink: Gels every 30 minutes during & up to 2 Electrolyte Drink H20 bottles per Hour