This endurance racing plan is designed for more advanced racers who engage in 40-100 mile road and mountain races. This is the 2nd of three 30 day blocks in a 90 day plan, although it can be used as a standalone training block during a racer's build period. Racers who include this block in their workouts should have raced at least one 50-100 mile race in the past year, or at a minimum have a good ride base and be working towards an endurance racing event. Riders utilizing this plan should be riding 4-6 times per week, 1-4 hours per day with several hard or moderately hard rdies included each week.
Attend yoga class and follow instructor or do other cross-training workout. If you have not tried TRX and you belong to a fitness club, give it a shot this week or in the coming weeks for a twist on your normal workout.
Roll your IT bands, stretch your hamstrings, quads and calves. Do more stretching if you feel hot spots or particular tightness anywhere.
Indoors or on a flat road, warm up completely. Then do 4 x 6 minutes at Tempo+ pace, maintaining 90+ RPM during the entire interval. Recover 3 minutes between.
Two rides today if possible, 90 minutes total. First ride is 60 minutes: Brief warmup, then your first set is 5 x 8 second sprints as hard as you can go. 3 minutes between sprints. Do 3 sets, resting 5 minutes before the 2nd and 3rd sets. Second ride: 30 minutes of focused time on flat road or trainer. 95+ RPM, shift often, maintain light but continuous pressure on pedals and handlebar. Roll IT bands and stretch hamstrings/calves/glutes tonight. The purpose of splitting your workouts is to help your recovery systems move into high gear. Two workouts in a day increase the stress your body is under, and should stimulate your body's replenishment and recovery mechanisms. If you can't split your workout today, don't worry and simply tack the second workout onto the first.
This is a gym-type warmup. Do it at home or in a commercial gym. Warm up 5-10 minutes. Then 10 bench presses at 70-80% of your max weight (the weight you can do one time and then fail). 10 lat pulls at 80% of your max weight. 10 bicep curls at 80% of your max weight. 10 triceps pushdowns at 80% of your max weight (or, if available, do bar dips to failure instead). Then do 45-60 second pike bridge (face down on mat, rise on elbows and toes with flat back, hold position). 30 second side pike to right and 30 second side pike to left. Repeat 2-3 times. Warm or spin down.
At the same time as your strength workout, or later in the day, do 60 minutes of focused ESM miles. High cadence, eyes focused on the road, elbows bent, strong core. Make the most of the ride.
On the bike you will be racing next, ride at 90-105 RPM steady today in your ISM range. Maintain an aero or race position for 60-75% of your ride with arms bent if on road or mountain bike (or on the aero bars if TT bike) head up, light pressure on bars, core engaged. In other words, this is not your static, rigid, just-passing-time ride. Be engaged and practice what you will do in your race. Roll your IT bands and shoulders tonight to relieve the stress of today's ride.