Perform either heart rate or power test based on the information you'll be using to train.
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Threshold test to establish training zones.
10 minutes easy warm up.
30 minute time trial at sustained max effort
20 minute cool down

Perform either heart rate or power test based on the information you'll be using to train.

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-This test is to be performed on a stationary trainer or relatively flat (no more than 2%-3%) course with no stops. For best results, focus on consistent maximal effort, not spikes in effort. We will use this number to establish your training Zones for power.
1.) 20 minute warm-up, which is just riding along at a moderate pace, about 65% of your max HR.
2.) Then do (3) fast pedaling efforts for 100rpm for one minute each with one minute between each.
3.) Then 3 minutes easy.
4.) Then Go for it - (1) 20 minute all out. Punch it and hold it! Make sure that you start at a high pace, but not so high that you die at the end. You should have a little in reserve to kick it to the finish line in the last minute.
5.) Then 10 minutes easy.

Perform a low intensity (zone 2) 1 hour ride.

Pushup: 3x10 Burpee: 3x8 Plank: 3x45 seconds  Jump Ups: 3x8 Crunches: 3x15 Russian Twist: 8 each side

45 minutes of easy cross training. Swim, yoga, run, hike. Low intensity. As long as it's not cycling.

Ride rolling terrain staying in Z2 and Z3

Ride for 2 hours on gently rolling roads or dirt roads. Stay below Z4 throughout.