Ride at an easy tempo with your Power/HR primarily in zones 1/2. Maintain 90 - 100 rpm if possible. Focus on smooth pedaling and suppleness. .Cap ride at no more than 120 minutes
First day of Power Profile - see PDF for complete description of workout
Recovery Ride after 1st day Power Profile Test - see PDF for complete workout.
2nd Test Day of Power Profile - see PDF for complete instructions.
Warm up in zones 1 and 2 for the frist 10minutes (only!). Then do 4x10minutes cruising at the top half of Zone 3 power. Rest 5min between each - these are not meant to be "Hard" but a solid race tempo effort. Better to do on flat, fast roads focusing on getting your speed up. Start at the middle of Z3 and slowly increase to no more than the top of Z3 by the end of the interval.
A free form ride without many restrictions! Your effort ceiling is LT. Ride duration is limited to 2 – 2.5 hours, with 30 minutes of “hard” (above Zone 3). Keep working on your local test piece climbs (though not every time is a race against the clock), time trials, or power. Vary your start speed and pace, try attacks, etc. Time Trialing efforts – riding low and aero at different cadences to see which is most efficient for you.
ME Intervals (muscle endurance): 1.5 - 2 hours with power in zones 2 – 3 mostly. For the last hour or so please do 4 x 10 minute intervals with your Power rangin from the middle to the top of Zone 3, with 3 minutes rest between each interval. They can be done on either hills or flats. The goal is to ride a big gear at 90-100+ rpm on the flats and really work the leg muscles during the interval (Leg/Muscle RPE: ~8).