Todays ride is a basic endurance ride.  The goal today is just to spin the legs as we are in a recovery week.
The goal this week is to use reduce fatigue from the last 3 weeks in order to use your new form in your Race on Saturday to really see what you can do.
Ride for an hour in Zone 2 just to get the legs turning over.

This workout is designed to increase your sprint power and technique.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.

Repeat 3 times.

After Sprint intervals continue Zone 2 riding for 1 hour 15 minutes to work on your Endurance.

Cool down with 10 minutes of Zone 1 riding.

Aim to complete this workout as close to the start of your race as possible.  Can be completed on road or trainer.

Begin with 5 minutes of Zone 2 riding to get loosened up.
Follow this with two 30 second High cadence efforts in a very easy gear separated by 30 seconds recovery.
Then starting at the top of Zone 2 gradually ramp up your effort to just below FTP for the next 4 minutes.  Recover with Zone 2 riding for 5 minutes then repeat 4 minute ramp.
Finish warm up with 5 minute Zone 2 riding finishing as close to start time as possible.

Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.

The goal of this workout is to increase your ability to handle hard efforts of up to 5 minutes.  This week we will add in an extra interval.

Warm Up:
 20 minutes of Zone 2 riding using preferred cadence.

Main Set;

3 reps of 4 minutes working in Zone 5.  Use your preferred cadence to ensure you stay in the zone.

Recover for 4minutes of Zone 1 riding, spinning the legs to remove lactic acid.

Cool down with 10 minutes of Zone 1 riding.

Well done yesterday, hopefully you had a good race.
Today you've earned a nice little spin to your favourite coffee shop.
Remain in Zone 2 for majority of ride and just have a good time reflecting on yesterdays race.

This workout is designed to increase your sprint power and technique.

Warm up:

20 minutes of Zone 2 riding using your preferred cadence.

Main set.

From a rolling start, select a gear that you means you will start your sprint from a cadence of around 90rpm.  Perform a maximum effort sprint for 10 seconds.  Focus on getting low over those bars and driving the bike forwards.

Recover for 5 minutes with Zone 2 riding building to be ready to sprint again.

Repeat 3 times.

After Sprint intervals continue Zone 2 riding for 1 hour 15 minutes to work on your Endurance.

Cool down with 10 minutes of Zone 1 riding.