8 week improvement plan to be uses as a bolt on (1 day a week)
the purpose of the training plan is to improve cadence, cadence range and efficiency. This will allow you to ride at the same speed in a smaller gear, saving energy.
this is a skill/technique session/plan.
use a very small gear, the emphasis should be on cadence and smoothness is more important.
I am a lifetime athlete with 20+ years experience of training /racing at Road racing, Time trials and cyclocross disciplines. exposed to road racing at a national/international level with multiple Scottish champion titles at time trial and also broke Scottish record for 25 miles while holding a full time job.