In your small ring get a good 15-20 minute warm-up in then do the following: Every 6-8 minutes do one minute at an 100-110% of your FTP. The interval can be on a climb or on the flats as long as the target power is reached. Leave 15 minutes at the end of the ride for a cool down.
On a course of your choice do 5x1 minute spin-ups. The spin-ups will start by shifting into one gear easier than what feels natural, spin this for 20 seconds then shift into an easier gear. Continue to shift every 20 seconds for the duration of the interval.
The idea is to train your legs to produce power even at the highest RPM ranges. Really try to keep your body relaxed and the pressure on the pedals.
Alternating Tempo: On a flat road, Warm up well. Once warmed-up ride 18 minutes, alternating from CP60/100 FTP to CP45/110 FTP every 6 minutes. 85-100 rpm.
CP=Critical Power: The amount of time you can maintain at a given intensity. Example, CP60 would be the max effort you could maintain for 60 minutes.
Time to give your small ring a little love. Spin your legs in your small ring all day, concentrating on staying smooth and keeping the rpm's above 92.
Zone 2 @ 80-85 rpm's avg with 5 miles of mild climbing.
After a good warm up attack at a high endurance speed. Drive hard into corners, sprint over the top of the hills etc. The key to this workout is to maintain a good tempo through the entire effort, even after making a gut busting push over the crest of a climb. Max effort should be high zone 4!
You will do 3x5 minute intervals. The rest phase is up to you; just make sure you are rested well enough to put in a good 5 minute interval.
Core strength -
Cycling requires core power to keep you rolling strong after hours in the saddle. We recommend doing a core workout of your choice twice a week for this plan and have scheduled such workouts on Mondays and Thursdays. We have had good luck using a Triggerpoint roller along with our core workouts since it offers the added benefit of self massage but suggest trying out various workouts to see what works best for you.