BT: Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?

Pedaling drill: Do the following 3 times--10 seconds of high rpm, 10 seconds higher, 10 seconds max rpm and then recover for 60 seconds. Then do this 3 times--30 seconds left- and 30 seconds right-leg dominant pedaling (other leg loafs). Repeat all of this 4-5 times. Small chain ring.

Heart rate in zones 1-3 on trails. ''PROUD'' form. Allow heart rate to rise to zone 3 on hills, but don''t force it up.

After warm up do 3 sets. Reduce the number of exercises to those in the MS phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second set increase the load so you do only 10-15 reps (MT phase). For the third set increase the load again so you can do only 3-6 reps (MS phase).Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.

Tempo Time Trial (TTT). Warm-up about 20 minutes on the road raising heart rate to 10 beats below LTHR (lowest 5a zone number). Then ride 1.5 miles out & back (3 miles total). Flat course. Keep heart rate 9-11 bpm below lowest heart rate zone 5a number. Exactly! It''s OK to shift. Record time.

After warm up do 3 sets. Reduce the number of exercises to those in the MT phase. For the first set of each exercise use a load that allows 20-30 reps (AA phase). For the second and third sets increase the load so you do only 10-15 reps (MT phase). Cool down 5-10 minutes by spinning. For details on AA and MT go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or Joe Friel''s Training Bible book.

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.