Final 7 weeks prior to Timaru Age Group Nationals. Designed for athlete competing in both TT and Road Race.
Easy recovery ride, use easy gears, spin at 95-115 rpm or more. Stay hydrated and stretch well afterwards. Enjoy an easy day!
Aim: Develop VO2 max and muscular endurance through sustained time at high power and HR.
30s max, 15s rest x 10.
Steady aerobic ride with two sets of sprints to keep the anaerobic system awake.
4 x 8 min Intervals today! Develops VO2 Max, muscular endurance, and aerobic.
Steady aerobic ride with 6 x 10s MAX sprints at the end. 3 -5 min recovery between efforts, your HR should be middle of Zone 2 or lower before the next effort starts. Practice gear selection and staying a low as possible while sprinting.
Technique is free - standing/ seated - find out what gets you max power and max speed!
For the warm up and cool down, maintain high rpm and low load, gradually tapering up (down) from the main set. Stretch well afterwards.
WU: 10-15min light gears
MS: 20min zone 2
15min at FTP high cadence, aero position
5-10min RI. Zone 1 light gears(full recovery)
2 reps of 15min in total.
60 min zone 2, then
CD: 10min zone 1, light gears. Find the right gear, then go one easier and really spin with low load.
A5. Group Ride-Moderate
Focus: Endurance, Muscular Endurance, Speed
Light gears please