WU:
5 min ez
5 min Endurance

MS: 4x5 min Z4 at 70 rpm
3 min Z3 at 100 rpm
5 min easy pedal at 100 + rpm
CD: 5 min


Tip: go immediately into the 3 min intervals with a higher rpm but lower intensity

Goal today is to practice increasing leg speed as you decrease power.

WU:

10 to 15 min EZ spin then -

4 - 3 - 2- 1 min All at easy effort (Z1/Z2) but fast cadence around 100 rpm. All with 30 sec rest or EZ spin.

MS:
2 x 4 min Moderate (High Zone 2 low Zone 3) , choice cadence w/ 1 min fast cadence but easy load in between

2 x 3 min, same as above
2 x 2 min, same as above
2 x 1 min, same as above

2 min EZ spin then:

Repeat the set at a slightly higher power load.

CD: choice EZ spin as you wish.

You should finish this session feeling great!

Join a group ride today and try to get the following list of skills done during your ride: 1 - Move bottles from front cage to back cage without losing distance from the wheel in front of you. 2 - move from the very back of the pack, to the top 5 - you may not sprint along the outside to get there in one move - the goal is to practice moving around within the group. 3 - take a gel from your right back pocket and move it to yoru left back pocket. while maintaining position in the group. 4 - Stand up for 10 pedal strokes while in the group and still maintain distance, speed, etc. 5 - roll through 3 corners keeping the same wheel length from the rider in front of you.

Focus: Endurance ride with threshold intervals.
This can be completed on trainer or outside if the weather is nice.

WU: 20 to 30 min just ride easy to loosen up the legs. (ok ot shorten this if on trainer)

MS1:
6 x 1 min at fast cadence (over 100 rpm) and moderate effort w/ 1 min EZ spin in between.

MS2:4x 9 minute builds
3 min at Z3 (Below Threshold)
3 min at Z4 (Threshold)
3 min at Z4/Z5 (Over Threshold)
No breaks, just build the effort from one interval to another.

5 min EZ spin in between the rounds.

Anything after is just a smooth easy ride for as long as you wish.

For the Drill Set:

10x1 minute Fast Pedaling Efforts (FPE) (for th FPEs keep a light gear but spin the legs at 100+ rpms. If you start "bouncing" in your saddle, add a gear. BUT, it's super important to keep your upper body relaxed on the bike)

1 minute at "comfortable" cadence after each (find the cadence that feels most natural to you)



Main set:
2x10 minutes at 5 rpms higher than you usually ride. Effort should remain in zone 2. Do not look at power! Your only focus for these is the rpm goal.

5 minutes easy after each (find your most "natural" cadence for this recovery interval)
Ride how you feel for the remainder of the ride.

Today's Focus: Spin, high cadence pedaling

Make sure you are spinning the easiest gear possible (for you) in a group. Be aware of the other riders’ leg speed and cadence and make sure you are pedaling at least at the same cadence or hopefully slightly faster. Spinning at a higher cadence allows you to react quicker to pace and terrain changes than one that is mashing a bigger gear. You can always switch to a bigger gear later on in the ride- as you get tired or have to close/create a gap- but it is very hard to go the opposite way- to go from mashing to spinning without losing power.

Over/Unders are a key workout as they train you to recover from a short hill or surge in speed while still riding strong. This is KEY skill for cyclists as those how can't recover at speed will end up getting dropped from the group.