BT: Tempo intervals. On road or trainer. Do 4-5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm.
BT: This is done on an indoor trainer using a powermeter. After warm-up, complete several 4 minute stages with each followed by a 1 minute easy recovery spin. Start with a power load which is about 60-80 watts below what you believe your LT Power to be. For each successive stage increase the power load by 10 watts.
Continue until you cannot finish a complete set or HR is above threshold.
Complete this last 4 minute stage and then start a cool down.
Your average power for the last stage is an approximation of your LT power (or CP60).
BT: Warm-up well and then do 15-20 x 30 seconds at power zone 4 with 30-second spin recoveries at half of power zone 1. Stop if power drops below power zone 4.
Rolling starts, try to only shift 1 or 2 gears. Accelerate smoothly, without going too hard. Cool down easily and stretch.
No shifting during the intervals. Use a gear and cadence that feels like a steady group pace (15 to 20 mph). I like a range between 2.5:1 and 3:1 gear ratio. From rolling, accelerate for 5 seconds or until you spin out, while going hard but not an all out sprint. The key is cadence and to brace the core with an exhale just before launch. Take note of if you use the same foot each time to begin and end, maybe switch it up. The first may not feel hard, but the exhaustion will over time.