Threshold test to establish training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down
Easy 15-20 min warm up Z1/2. Then 20 minutes in Z4. Finish with easy cool down.
Pushup: 3x15 sets
Pull up: 3x10 sets
Curls: 3x10 sets with 50% max weight.
Plank: 3x1 minute
Crunches: 3x20 sets
Perform a low intensity 1 hour ride. This ride can be completed on either a road or mountain bike, and should be ridden on a relatively flat course.
Ride for 2 hours on gently rolling trails or dirt roads. Stay below Z4 throughout.
Ride for 1 hour off road staying below Z4.
After main effort complete 30 min. w/ 3x5 min. Z5 w/ 1 min. rec.