The first workout is aimed at 'waking up' the necessary muscle groups used for cycling. The programme starts slow to prevent overtraining early on.
Endurance ride to begin building a base. Complete ride in zone 2, make sure effort level is steady-state (little to no variance to the data). Ride on flat to rolling route.
Weekends are generally when training load is highest due to more free time. Complete steady-state zone 2 ride on rolling route.
Increase in duration to continue building miles in the legs. Ride on route of your choice, however remain seated on climbs with cadences above 80 rpm. The seated effort improve glute strength and the ability to hold the TT position for longer.
On-bike strength training has shown to increase VO2 max, therefore it is of critical importance. Additionally, time trialing needs to be completed in big gears and this workout improves the ability to do this. Ideally, complete cadence intervals on a climb and use decent as recovery.
Short Term Glycogenic Energy System (STGE) training improves the bodies ability to metabolise carbohydrates.
Ride in the small ring if legs are struggling after yesterdays intervals.