Ride easy for most of the time. Within the workout include 6 x 90 second Zone 4-5 intervals. Build into these slowly. Take 3 minutes recovery between each. These are Time Trial prep intervals: build up to expected pace for the TT on Thursday. Practice you feel you can hold and maintain.
Remainder of ride should be easy-moderate zones 1-2.
Power Testing Day 1. Warm up well for 20-30 minutes with 3-4x60 second accelerations to the pace you plan to hold in the 20 minute TT. Take 2-3 minutes rest between the accelerations and 5 minutes rest before starting the Time Trial. Then do a 20 minute TT pacing yourself aiming to start at the same wattage as you end with. Follow this with 10 minutes of easy spinning in Zone 1-2 only. Then perform a 5 minute all out TT. Download the info to Training Peaks and we will see how you did. Be sure to get 20 minutes of Zone 1-2 easy spinning in afterwards as a cool down.
After your TT, you can update your Power Zones by doing the following:
Multiply your 20 min TT average by .95 or 95%. That is your Threshold Power
-Go into your settings in Training Peaks
-Go to Zones
-Scroll down to Power Zones
-Put in your Threshold power
-Choose type: Threshold
-Choose Method: Click the down arrow and Select Andy Coggan (6)
-Your zones are good to go!
Before the ride, watch this video and focus on the three main points:
1) Looking into the corner
2) Weighting your outside foot
3) Leaning your bike into the corner(he focuses on elbow up/pointing it, I also like to think of pushing down on your inside handlebar!)
Here's the video:
Practice these techniques while riding today. No hard efforts, mainly easy to moderate zones 1-3. As you feel more comfortable, pick up the pace through the corners challenging yourself mentally and physically to corner faster!
Ride Zones 1-2 today. Get 50% or more of the time in Zone 2.
For the last hour of this ride, pick up the pace to a hard sustainable zone 3-4 pace.
This pace should be a pace you can hold for the last hour, but also that will max you out by the end of the ride. You should be fried by the end of this ride!
Warm up well with 20-30 minutes of spinning and 3-4 x 60-90 second accelerations to Zones 4-5.
Follow this with 1 x 20 minute intervals building up to Zones 3-4. Within the 20 min interval criss cross from .65-.75 FTP to .95-1.1 FTP every 2 minutes. Finish off with easy spinning in Zone 1 only.
Warm up 20-30 minutes easy spinning.
Then perform 4 x 10 minutes at 85-95% FTP. Take 3 minutes rest between efforts.
Intervals 1,3: cadence is 85-95 rpm
Intervals 2,4: cadence is 65-75 rpm
Finish the workout with easy spinning zones 1-2 only.
Warm up 20-30 minutes.
Then do a 40-50 minute steady, tempo zones 3-4 effort. Goal of this is great pedaling technique, ideal gearing, and great flow. Work on adjusting these three parameters. Go by "feel" , HR, and power if you have it. Goal is to generate the most speed/power with the least amount of work/effort/RPE. Don't be as concerned with HR as "effort level and speed/power combined". Goal: less work, more speed with ideal cadence, flow, and pedaling technique.
Finish the remainder of the effort easy to moderate, zones 1-3.