WU 20 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.
1 hour at Z2
Cadence 90-110 RPM
WU - 15 minutes
20 - 25 minute 10 mile TT (complete as fast as you can over the distance)
WD - 10 minutes
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.
2 x 5min Z4 with 5mins rbi
Ride in Z3 when on the front of the group.
1.5 hour steady ride in Z2
Include 2 x 10 minute @ Z3
(Focus on pedal motion and technigue during efforts, Keep each pedals stroke smooth and consistant)