Time to give your small ring a little love. Spin your legs in your small ring all day, concentrating on staying smooth and keeping the rpm's above 92.
6x2 min SFR
Your choice of cross training preferably core based. We suggest using Triggerpoint (https://www.tptherapy.com/) rollers in order to get a good core workout in while stretching and flushing out any sore spots.
Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
Alternating Tempo: On a flat road, Warm up well. Once warmed-up ride 18 minutes, alternating from CP60/100 FTP to CP45/110 FTP every 6 minutes. 85-100 rpm.
CP=Critical Power: The amount of time you can maintain at a given intensity. Example, CP60 would be the max effort you could maintain for 60 minutes.
After a good warm up climb a mild 8-15 minute climb with a grade between 3-5% in a comfortable gear in zone 3 to low zone 4. We are looking for a steady pace not a hard pace.
Zone 2 @ 80-85 rpm's avg with 5 miles of mild climbing.