Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.

Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Spin in the 1-2 zones to round out the hour.

Warm-up on the stair climber or elliptical trainer for 5 to 10 minutes and then complete the exercises in the order listed. 2 sets, first set light weight, rest interval 60" and then the second set a bit heavier. Controlled, moderate pace movements and complete both sets before moving on to the next exercise.
1) Bench Press
2) One-arm dumbbell rows
3) Shrugs
4) Dumbbell curls--single arm
5) Tricep Ext.
6) Neck Flexion
7) Lateral Neck Flexion
8) Neck Extension
Finish up the sessions with at 10-15 minute spin on the trainer or stationary bike,

Back and abs

Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous.

Ride on rolling course. Big chain ring. Most of ride time in heart rate zone 2-3. Seated on most hills.

Back and abs