Warm up as you like for about 20 minutes and then do the following drills:
Drill 1 = Spinups- these are done as follows: gradually increase your cadence till you are at the fastest you can sustain without bouncing on the saddle.
Ride easy for 5 minutes, then do the second drill:
ILT's (individual leg training), done as follows:
3 x (30 secs focus on left leg only, 30secs focus on right leg only). Try to pedal in perfect circles! Listen to your pedal stroke- is it smooth?
Repeat both drills 2-3 times.
All the drills are done in the small chain ring.
Ride easy when complete.
Keep your upper body "quiet" as you do these: shoulders down, hands and elbows soft. Legs should be aligned throughout the stroke, heels down.
During your ride today, add in some faster paced intervals- perhaps increase your speed between two telephone poles and then go easy for 2 to 3 telephone poles. The point is to work a little harder than normal, at about an RPE of 7 . Read the exertion indicator document to understand RPE- Rating of perceived exertion.
Take turns "pulling"- being the lead cyclist - today working at about RPE 6-7 when at the front. Make sure you keep your pace constant so the group won't accordion behind you. When you are not the lead cyclist, your effort should return to RPE 5.
Drink every 10 minutes so you finish a bottle an hour (1.25 bottles for this ride), and if you ride for more than an hour, you should also take in some supplemental calories (100-200 per hour).
Same as last week for the drills. Try to eliminate any dead spots. Listen to your stroke as you do these- it should sound smooth and even.
Drill: 3 sets of spin-ups (10 seconds high rpm, 10 secs higher, 10 secs max cadence with 60secs recoveries between the 30 second spinups).
Then 3 sets of ILT's: (30secs left, 30secs right leg focus). Repeat the whole lot 3-4 times. Small chain ring for all the drills. No need to unclip for the ILT's.
Add in some faster paced intervals again today- maybe the length of a whole block, or from some landmark to another. the fartlek intervals can be done at RPE 6-8.
Listen to your breathing and don't let your breath become irregular. Breathing at a higher rate is ok, but there is no need for you to work so hard that your breathing becomes irregular or particularly labored.
Recovery intervals can be as long as you like.
Remember, this is supposed to be fun!
Make sure you cool down long enough that your breathing returns to near resting levels before you end the ride.
Indian runs! After you are all warmed up, the workout begins when the last person in line sprints to the front of the pace line. When that person gets there, the next person at the end of the line sprints to the front of the line. Do this until everyone in your whole group has done one sprint to the front. Then you all ride easy for 5 to 10 minutes. Repeat 3 rounds of the indian runs and then ride easy with remaining time.
The indian run sprints should be done at between RPE 7-8. Do not go faster than you feel comfortable with. These should be challenging but not leave you gasping for air.
Remember- it should be fun working out with your buddies!
An extra ride this week, if you like.
Just an easy, steady ride today- keep it at RPE 5-6.