Start with a 20minute warm up of riding in heart rate and power zone 1 and 2. pedal at a normal cadence to get the blood moving. The main set consists of maximal intervals on 30seconds, 1minute and 2minute. Start with one 30second maximal effort followed by 30 seconds rest. go straight into a 1minute maximal effort with 1minute rest after. Again go straight into a 2minute maximal effort followed by 2minute rest. This is then followed by another 2minute maximal effort with a 2minute rest. Again follow this with a maximal 1minute effort followed by 1minute rest. Go straight into a 30second maximal effort. Finish this session with 20 minutes of zone 1 and 2 riding to cool down.

Warm up for 15minutes in heart rate power zone 2 using a normal cadence to get the blood flowing. On a flat straight road begin your intervals. Start with three 2minute maximum efforts, 1minute rest between. The aim here is to go as hard as you can. Recover with 5minutes of easy riding. Next repeat intervals this time with 1minute maximum efforts followed by 1 minute rest. Again recover for 5 minutes after the set. Finally perform three 30second maximal intervals with 1minute rest. Follow intervals up with easy riding for at least 15minutes to cool down.

Just spin your legs over normally, not fast or slow, making sure little pressure is applied to peals as possible. Do not allow any lactate or tension to build up in the legs. Keep heart ate and power in zones 1 as much as possible

Warm up for 15minutes in heart rate power zone 2 using a normal cadence to get the blood flowing. On a flat straight road begin your intervals. Start with three 2minute maximum efforts, 1minute rest between. The aim here is to go as hard as you can. Recover with 5minutes of easy riding. Next repeat intervals this time with 1minute maximum efforts followed by 1 minute rest. Again recover for 5 minutes after the set. Finally perform three 30second maximal intervals with 1minute rest. Follow intervals up with easy riding for at least 15minutes to cool down.

Just spin your legs over normally, not fast or slow, making sure little pressure is applied to peals as possible. Do not allow any lactate or tension to build up in the legs. Keep heart ate and power in zones 1 as much as possible

This workout can either be performed on the circuit before the race, or on turbo/rollers. Start he warm up with 5 minute of easy pedalling in heart rate and power zones 1 and 2, keeping cadence in the 90-100 range. Perform two 1minute high cadence/low power efforts, 1minute recovery between intervals. Cadence target for these two intervals is 110rpm+. Following your second recovery interval return to easy riding in Zones 2 for 2minutes. For the next minute increase effort to Zones 3, then Zone 4 for the following minute. Finally Hold a Zone 5 effort for 2 minutes. Following the 2 minute Zone 5 effort return to Zone 2 and pedal at a normal cadence for 5 minutes.

Recovery ride for day after race. Make sure you keep heart rate and power in Zones 1 and 2 and much as possible. The aim of this ride is to get the legs spinning after a hard race effort yesterday. If adding a coffee stop make sure it is after the half way point of your ride.