Focus is on developing and maintaining core strength and stability. This is a light session as it combines with your day off.
Group chain gang with a specific focus: cadence development. Use a higher cadence when pulling through instead of relying on your gears. This may mean using a cadence of 110+ before relaxing into your comfortable cadence.
Pedal stroke work and neuromuscular training are perfect to layer with your endurance block.
Intervals like single leg drills, spin ups, and super spin drills increase your coordination, improves efficiency and makes you faster for less effort.
This is best done on the turbo or rollers, the focus is on the pedal action and pedal speed not on the power output.
This will take time to develop and improve.
Improving muscular endurance results in less fatigue on longer rides and a greater ability to handle higher intensity training later in your season.
Some of the key adaptations made while working in these ranges are increases in muscle glycogen storage, aerobic conversion of fast twitch fibers and an increase in mitochondrial enzyme activity. All of these adaptations are important factors in building increased muscle endurance and strength.
Set up a dedicated 8 week program focused on cycling specific strength work. Create your own or use the routine below, ensure a proper warm up, correct technique and include a progression in your routine.
https://youtu.be/2mROpewU414 via @YouTube
Build Strength and resilience.
Perform circuit based on time or reps. start at 30 seconds for each.
This ride is aimed to develop your aerobic endurance by targeting your zone 2 capacity. This is not an interval session, however the rode is broken into 4 parts so you can start using psychological training on your easy rides:
Part 1: Smile, embrace the weather, enjoy the moment. Steady 85rpm
Part 2: Relaxed body position, mentally scan your head, neck, shoulders, arms, back, hips legs. Think smooth. Cadence @ 90rpm
Part 3: Body Position, important to get used to riding in different positions on the bike, cadence is higher so this is a technique cross over. 90-100rpm
Part 4: Aero, think on being aero and neat, as if on your TT bike. Cadence is back to your natural range.
VO2 intervals are designed to raise your fitness ceiling, when performed correctly the physical adaptions dramatically improve FTP by increasing your aerobic capacity.
These sessions are hard and should be done when you are feeling fresh. They can be done on the turbo or on the road by finding a suitable hill. Cadence should be your natural rpm not a big gear or high speed spin.
If you are unable to complete the intervals at the target power then stop and cool down.