Follow this routine: http://youtu.be/4BOTvaRaDjI - Doesn't take a lot of time, but is challenging and works. The focus is all on the posterior chain (read back, glutes, hamstrings). - This will make you a better handler on the bike, better climber, and help cut out lower back pain. These are the muscle groups that cyclists often ignore, and pay the penalty for. - Do some foam rolling and stretching after the foundation routine.
2 x 8 minutes ON; 4 minutes recovery
Building a Hemi-Powered Aerobic Engine!
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2 x 7 minutes ON (zone 3)4 minutes OFF
Perform the Intervals by riding between 76-90% of your FTP. You should feel like you are working but not "suffering"
Warm up well in Zone 2 for 7 minutes.
Then complete 6 x 2 minutes cadence drills. First minute at 105 rpm. Second minute at 85 rpm. Repeat with no rest for 6 times.
Then do 5 minutes Zone 2.
Then complete 1 x 5 minutes in Zone 4 over 100 rpm. Rest for 5 minutes.
Then complete 3 x 2 minutes cadence drills.
First minute at 105 rpm. Second minute at 85rpm. Repeat with no rest for 3 times.
Rest of time in Zone 2. Cool down.
Hydrant :: Hold 30- 45 seconds and perform 10 reps immediately after, both sides
Skate :: same as above
4 Ways to Sweet Spot Today:
Example # 3
#2 Sweet Spot Group Ride
#3 Intervals: 84 - 97% of FTP
#4 Gravel Grinding
2 x 10 minutes ON in Sweet Spot with a 'burst' every 2 minutes; 5 minutes recovery
Perform the effort at Sweet Spot Wattages, then 'burst' out of the saddle for 5 secs at 200% of your FTP (~___w) then return to sweet spot wattages.
Bursts are meant to help emulate the stochastic nature of bike rides, where you have to give it some 'gas'/hard efforts to get up a steep section, out of a corner or close a gap to a wheel.