WU 30 minutes :-
5 x 1 minute fast pedalling - 120 RPM.
1 minute easy between each.
1 x 3 minute all out effort.
15 minutes easy spinning.
20 minute FTP test
Start the test at a strong, sustainable pace.
Build gradually over the first five minutes then hang on for the duration of the interval.
With 5 minutes to go, drill it leaving nothing on the table.
Record you avg power over the 20 minutes.
WD - 10 minutes.
2 x 15 minutes SS, 1
10 minutes RBI
30 minutes at Z2.
Cycle to a hill that is 45sec-1min long to do the following intervals.
4 x 45sec-1min hill sprint.
1.5 minutes rest between efforts.
2 sets (10min rest between sets)
Start the hill in the saddle at a hard pace but not maximal- then explode out of the saddle in last 10-15sec of climb at top and going over the crest of hill.
Rest of ride in Z2
Spin the legs at 100 RPM for 30-45 minutes
When your off the bike make sure you stretch off thoroughly to help dissipate toxins in the legs and premote good recovery.
Ride at upper Z3 for 45 minutes
Every 3 minutes complete a 10s acceleration in the saddle.
Only change up 1 or 2 gears.
Make it just short of a sprint effort.
Remaining time at Z2
Include some time in Z3 when on the front of the group.
WU - 10 minutes
10 minutes upper Z3
WD -10 minutes