20 Min Threshold Effort up a climb or on an uninterrupted stretch of flat road to determine training zones
For more info:
Find an uninterrupted stretch of road, free from stop signs/lights or longer descents. This needs to be a repeatable effort as you may test throughout the season.
Your goal is to put out the most power you can over 20 minutes, but also to be smooth & consistent as you perform the effort. Don't blow up in the first few minutes! Ask me for wattage pacing guidelines.
Sweet Spot Training: 84 - 97% of your race pace. "Medium Hard" -- Harder than Tempo but not as hard as your race pace. Sweet Spot Wattage Zones 3/4 For more information about Sweet Spot Training please see: http://www.fascatcoaching.com/sweetspotpartdeux.html
This is a free will workout. You have freedom to do structure, ride unstructured, go hard, go easy. It's meant to keep the mind fresh and keep you riding and enjoying the time this late in the season
98 - 105% of your race pace. HARD.
State TT course recon: ride the whole course in your aero position at a moderate to moderately hard pace. Ride the course twice if possible.
Openers: 2 x 3 min ON @ FTP wattage 6 min OFF, then 10 min Zone 2 recovery, then 2 x 30 sec ON 1 min OFF, also FULL GAS, then 10 minutes OFF. - Pre-Race Time Trial Openers @ your 60 min FTP Wattage & Heart Rate to get a feel for what that pace feels like and to open up the vascular system. - Do the openers down in your aero position on your TT bike - make sure your bike is dialed - same equipment, wheels, brake pads, etc.. - After the Opener workout, come back to a carbohydrate snack, get off your feet, relax/nap and continuing preparing to go as hard as you can tomorrow!
State Time Trial