Warm-up well 10-15 MINS
.
COMPLETE
15-20 x 30 seconds at power 130 % with 30-second spin recoveries.
.
<<<< FORMULA >>>>
FTP X 1.3 = 130 %
.
200 X 1.3 = 260
.
<<<<<< SESSION >>>>>
30 ON @ 260 WATTS 30 OFF (FOR A 10 MINUTE BLOCK )
.
RECOVERY 5 MINUTES EASY SPINNNG
.
REPEAT
30 ON 30 OFF (10 MINUTES)
.
RECOVERY 5 MINUTES
.
TRY ALTERNATING SETS BETWEEN STANDING START EFFORTS AND ROLLING START EFFORTS.
.
Get to top end quickly (30 FULL EFFORT NOT 20 SEC EFFORT)
.
Cool down easily and stretch
.

DO THIS EITHER MONDAY OR TUESDAYS

AND AGAIN THURSDAY

AT LEAST 1 X PER WEEK IS A ((((MUST)))))

20 X 4 SETS SQUATS
20 X 3 SETS ONE LEGGED SQUATS
20 LUNGES
50 SITUPS

1-2 HOURS OF RIDING AT 60 TO 80% MAX HEART RATE AND POWER
...
BUILDING ENDURANCE
...
YOU CAN DO THIS ON TRAINER ON HILLY COURSE ON MTB EVEN

15 MIN WARM UP WITH 3 X 6 SECOND SPRINTS
.
5 X 5 MIN EFFORTS AT 110 %
.
USING YOUR FTP NUMBER EG 200
.
200 X 1.0 =200 WATTS
.
COMPLETE 5 SETS/ 5 MINUTE EFFORTS
.
5MIN @100%
5 MIN RECOVERY
REPEAT X 5 IF POSSIBLE
.

FEEL FREE TO HAVE DAY OFF
.
IF WANTING TO RIDE
RIDE AT 70% MAX HEART RATE
AND DONT GO OVER
.
ENJOY !!!!!!!

AIM FOR HALF AND HOUR TO AN HOUR BEFORE RACING
.
RACE
.
30 MINUTES TO HOUR AFTER RACING

DO THIS EITHER MONDAY OR TUESDAYS

AND AGAIN THURSDAY

AT LEAST 1 X PER WEEK IS A ((((MUST)))))

20 X 4 SETS SQUATS
20 X 3 SETS ONE LEGGED SQUATS
20 LUNGES
50 SITUPS