DAY #1, session #1: Heart Rate, Power and Performance Field Test. This test is to set your power (watts) training levels and heart rate training zones. It is also used to establish a performance benchmark to compare and track your progress.
You must use a heart rate monitor for this test. A power meter is optional. This test is best done on a paved road with gears, a heart rate monitor and a power meter. If you only have a SS bike, choose a gear ratio and course for this test where you can stay on the gas without cadence dropping below 40 rpm or increasing up to spun out cadences for the entire 20 minutes. The test goal is to record maximal 20 min average power and heart rate. These values will be used to pace your training plan.
Test Protocol: Warm up well then time trial 20 minutes on a flat out-back course or up a continuous gradual climb. Pace the 20 minutes evenly with a maximal effort. Record average power (optional), average heart rate and distance covered in the 20 minutes. Finish the ride time with an easy cool down spin. Stretch gently for 10 minutes after the ride.
Use the LW Coaching Heart Rate Zone and Power Training level Calculator at this link to calculate your training zones/levels: http://lwcoaching.com/trainingplans/levelCalcs.htm
Prior to conducting this test review the Testing Guidelines doc found at this link: http://lwcoaching.com/?p=138
DAY #2: Core and upper body workout. Do the following Core Performance exercises twice through (one time start to finish then repeat over). Shoulder YWTL with light weight 10 reps each http://www.coreperformance.com/knowledge/movements/y-t-w-l-standing-baseball.html, 10 x Ball pikes description here http://lwcoaching.com/core-strength-for-mountain-bikers/, 10 x split dumbbell curl-to-press moderate weight http://www.coreperformance.com/knowledge/movements/split-dumbbell-curl-to-press.html, pillar bridge front 30 secs, physioball push up x 10 reps body weight, 1 arm/1leg dumbbell row moderate weight, physioball lateral roll, knee tuck, plate crunch, reverse hyper, Russian twist 10 reps each, cable 1-arm rot row. Look in the Core Performance book or here http://www.coreperformance.com/knowledge/movements/ for exercise descriptions.
DAY #3: Ride SS today on a course with many small climbs. Warm up with steady heart rate zone 1-3 or power L1-3 pedaling for 30 minutes. Then for the next 45 minutes ride easy on the flats and downhills in heart rate zone 1 or power L1-2 and fast on the uphills. Drill it and ride powerfully up the climbs spiking power and heart rate. Challenge yourself to ride the steep stuff SS today. Put in some big L6 power efforts and work your legs today. Be sure to take plenty recovery time in between the hard efforts today. Heart rate should drop to zone 1 on the flats and downhills. Finish the ride time at an easy pace.
DAY #4, session #1: Ride geared bike today. Warm up well then ride a smoothly surfaced moderate grade 15 minute climb. Paved surface is best. Ride heart rate zone 3 or hold a steady power level at mid L3. At the top of every minute, shift to a gear that puts cadence under 40. Then, stand and hammer at near* maximum effort. Get in the saddle as cadence rises and continue at max effort until cadence is 95 RPM or the effort has lasted 10 seconds - whichever comes first. If cadence hits 95 in under 5 seconds you'll need to shift up a gear. Continue this for 15 minutes for a total of 15 all out efforts. Do 2 of these 15 minute climbs with 10 + minutes recovery between. Finish the ride time at an easy pace.
DAY #4, session #2: Yoga, Pilates or Core. Combine stretching, stability work and functional strengthening. Do a class, follow a video or your own program today.
DAY #5: Optional ride. Go for an easy recovery spin in heart rate zone 1 or take the day off the bike in favor of passive rest if you prefer today. Passive rest may be the better choice.
DAY #6, session #1: Ride SS today geared to spend most of the ride on the high end to spun out range of cadences when you are riding in heart rate zone 3 (power guidelines are not applicable to pace this workout). Warm up then ride a 60 minute interval with heart rate in zone 3. During this 60 min interval repeatedly rap cadence up until you are spun out, coast for a few seconds then rap again. Rap 'n coast continuously in heart rate zone 3 for 60 minutes without a break. Finish the ride time at an easy pace. It is ok to cut the ride duration down to 90 mins today but keep the Rap 'n Coast interval at 60 mins.