Warm up.
Ride mostly in zone 2 with a few 5 minute efforts in zone 3 power or heart rate with about 5 mins recovery back in zone 2 between intervals.
Cool down.

- Aim to spend about 20 minutes in zone 3.

WARM UP for approximately 10 minutes - the first 5 mins steady, then include 3-5 seated accelerations up to about 120rpm (in an easy gear) in the last few minutes of the warm up.

LOW CADENCE - ALL in Zone 2 Include;
3mins @ 80rpm - recover for 1 min @ 90rpm
3 mins @ 70rpm - recover for 1 min @ 90rpm
3 mins @ 60rpm - recover for 1 min @ 90rpm 
3 mins @ 50rpm - recover for 1 min @ 90rpm

RECOVER - 5 minutes in Zone 2 @ 90rpm
HIGH CADENCE - 5 minutes in zone 2 @ 100-110rpm

In Zone 3 (zone 2 for the recovery)
3 mins @ 80rpm - recover for 1 min @ 90rpm
3 mins @ 70rpm - recover for 1 min @ 90rpm
3 mins @ 60rpm - recover for 1 min @ 90rpm
3 mins @ 50rpm - recover for 1 min @ 90rpm

RECOVER - 5 minutes in Zone 2 @ 90rpm
HIGH CADENCE - 5 minutes in zone 2 @ 100-110rpm

COOL DOWN for the rest of the ride in Zone 2 @ approx. 90 rpm



NOTES:
 - For faster pedalling, relax the legs, relax the feet and think about your feet spinning easily in CIRCLES.

 - Low Cadence. Concentrate on a smooth, full, round pedal stroke. 
Imagine your pedal stroke as a clock face.
PUSH FORWARD (10pm-2pm on the clock face - largely uses hip flexor muscles)
PUSH DOWN (2-5 o'clock' - largely uses Quads)
SCRAPE AROUND push your toe down and scrape around (5-7pm, imagine scraping something off your shoe - uses calves, hamstrings)
PULL UP  - pull back and up (only really possible at very low cadences - uses hamstrings and glutes).   

*This is an ideal workout for the TURBO*
If riding on the road you do not need to stick strictly to these timings, but follow a similar pattern according to terrain (do the lower cadences going up hill and higher on the flat).

 - Make sure that the lower cadence work is followed by easy pedalling at higher cadences to keep your legs supple and efficient.

NOTE: This should be fast for leg speed, but NOT particularly hard!

On a fairly flat course, ride mostly in zone 2 and include the 30 second speed reps as below;

For ten minutes, do 30 seconds fast, 30 seconds easy (ie Zone 5 effort with fast cadence for 30 seconds, then easy, zone 1/2 at your usual cadence for 30 seconds, repeated 10 times)

Do this 2 times with at least 5 minutes easy pedalling in zone 2 to recover in between.

Otherwise, ride mostly in Zones 2, easy pedalling.

NOTE: The fast sections should be fast, but NOT flat out! A little taxing by the last effort, but not a severe workout. You are concentrating more on leg speed than trying to hurt yourself!
 - Heart Rate won't have time to get into zone 5 even though the effort is at zone 5 level

This is ideal to do on an indoor trainer too!

Ride alone or with a group.
This will be a varied ride in terms of effort, zones, cadences etc. Stay mostly in the aerobic zones (1, 2 &3) to build your endurance for longer rides.
Use the opportunity to practice group riding, cornering or descending skills, and maintain aerobic endurance.
For the next few weeks ride as you feel and we will analyse the data to see how it works for you.

WARM UP for approximately 10 minutes - the first 5 mins steady, then include 3-5 seated accelerations up to about 120rpm (in an easy gear) in the last few minutes of the warm up.

LOW CADENCE - ALL in Zone 2 Include;
4mins @ 80rpm - recover for 1 min @ 90rpm
4 mins @ 70rpm - recover for 1 min @ 90rpm
4 mins @ 60rpm - recover for 1 min @ 90rpm 
4 mins @ 50rpm - recover for 1 min @ 90rpm

RECOVER - 5 minutes in Zone 2 @ 90rpm
HIGH CADENCE - 5 minutes in zone 2 @ 100-110rpm

In Zone 3 (zone 2 for the recovery)
4 mins @ 80rpm - recover for 1 min @ 90rpm
4 mins @ 70rpm - recover for 1 min @ 90rpm
4 mins @ 60rpm - recover for 1 min @ 90rpm
4 mins @ 50rpm - recover for 1 min @ 90rpm

RECOVER - 5 minutes in Zone 2 @ 90rpm
HIGH CADENCE - 5 minutes in zone 2 @ 100-110rpm

COOL DOWN for the rest of the ride in Zone 2 @ approx. 90 rpm



NOTES:
 - For faster pedalling, relax the legs, relax the feet and think about your feet spinning easily in CIRCLES.

 - Low Cadence. Concentrate on a smooth, full, round pedal stroke. 
Imagine your pedal stroke as a clock face.
PUSH FORWARD (10pm-2pm on the clock face - largely uses hip flexor muscles)
PUSH DOWN (2-5 o'clock' - largely uses Quads)
SCRAPE AROUND push your toe down and scrape around (5-7pm, imagine scraping something off your shoe - uses calves, hamstrings)
PULL UP  - pull back and up (only really possible at very low cadences - uses hamstrings and glutes).   

*This is an ideal workout for the TURBO*
If riding on the road you do not need to stick strictly to these timings, but follow a similar pattern according to terrain (do the lower cadences going up hill and higher on the flat).

 - Make sure that the lower cadence work is followed by easy pedalling at higher cadences to keep your legs supple and efficient.

As always, warm up well. warm-up. Find a relatively flat course for this ride.

For ten minutes, do 30 seconds fast, 30 seconds easy (ie Zone 5 effort - 'race pace ' - with fast cadence for 30 seconds, then easy, zone 1/2 at your usual cadence for 30 seconds, repeated 10 times)

Do this 2-3 times with at least 5 minutes easy pedalling in zone 2 to recover in between.

Otherwise, ride in Zones 1-2, easy pedalling.

NOTE: The fast sections should be fast, but NOT flat out! A little taxing by the last effort, but not a severe workout. You are concentrating more on leg speed than trying to hurt yourself!
 - Heart Rate won't have time to get into zone 5 even though the effort is at zone 5 level

This is ideal to do on an indoor trainer too!

Warm up.
Ride about 1hr or so
Ride mostly in zone 2 with a few 6 minute efforts in zone 3 power or heart rate with 5 mins recovery back in zone 2 between intervals.
Cool down.

- Aim to spend about 24 minutes in zone 3.