Swing the leg over the saddle and get out! Start off with 5min of gentle riding in your easiest gear. Next, progress through the gears looking for a speed that just gets you out of breath (4/10 on the scale below) and aim to hold this for 10min on a circular route. Finish off with 5min very easy spinning back to home and relax!
Today the aim is to find a cadence (pedal speed) that is comfortable for you.
A slightly longer ride today, aim for 30min of pedalling at a constant effort, using a gear that gives you your comfortable 'cadence'. Aim to come home with something left in the tank
After your usual 5min gentle warm up do 10min at a slightly harder intensity intensity, 6/10 effort. Spin the legs easily 3/10 effort for 5min then repeat the 10min harder effort and cool down for 5min.
5min gentle warm up then do 3 sets of 5min harder efforts pushing to maintain 7/10 effort on a flat route. Spin the legs for 2min easily and if you need to have a short rest and a drink in between the harder efforts. Finish with a 5min easy cool down home.
Push the duration of your longer ride up to 45min at a constant 3/10 intensity. Concentrate on pedalling smoothly and if you feel you are fatiguing shift to a lower gear and try to spin the legs a little faster!
This is a skills ride, up until now the rides have been short and you maybe haven't needed to drink anything. In a park or playing field where you have no distractions spend some time taking your water bottle out of the holder and fitting it back in. Start off slowly and as you gain confidence speed up and try to do it with out stopping pedalling and without looking down to get a 'feel' for where the holder is.