Workout duration:
-steady 60-70min @ sub 70%

-Primarily moderate aerobic session
-Watts are 55-79% of FTP/LT
-~500-600KJ per hour
RPE range is 2-5 out of 10
-Recovery Protocols
--less than 2 hours and/or 1200KJ no need for cold bath or compression, just replenish CHO and Fluids (Recoverite or Ultragen)
--More than 2 hours or 1500-1750KJ : insert the "cold" and "compression" protocols

Your Daily Details. -be an ATHLETE everyday -includes diet, sleep, stress management. -simple stretching -some basic self massage (get some massage lotion, work from feet to hips always towards the heart) Hip and ankle mobility too: -https://gmb.io/hip-mobility/ -more Hip :https://www.youtube.com/watch?v=FRmFiQ6lBn4 -Ankle : https://www.youtube.com/watch?v=b0GWm5jTDaU

Total volume : 1 hour

WU: 10-15+ minutes easy "just ride along pace". Finish with 3-4 x 1min hard (race pace) efforts to open up a bit.
MS: t
-3 x 4-5min STRONG : LIFT HR TO >90% of LTHR
--on 2:30 recovery

CD: as needed to meet precribed volume.
Hydrate, replenish and start the recovery process asap.

Before you do anything...
--foam roll:
--calf, hamstring, quads, lats, upper and lower back.

Then some HIP MOBILITY work :
- https://www.youtube.com/watch?v=FRmFiQ6lBn4
Then a Dynamic WU:
- https://www.youtube.com/watch?v=kQ9HGPjY1qs

Then we run through all the basic MACRO movements.
-Lower body Push, goblet squat w/dumbbell:
- https://www.youtube.com/watch?v=UFStLR88gOk
-lower body pull, hip bridges :
- https://www.youtube.com/watch?v=7n2rJ5WFdj4
-Upper body horizontal push, the basic push up pattern :
- https://www.youtube.com/watch?v=Eh00_rniF8E
-Upper body horizontal pull, inverted bar rows :
- https://www.youtube.com/watch?v=1PX_pG3IQeE
CORE. The core is CRITICAL for endurance sports as it stabilizes the body and all movements START at the midsection.
Plank is the basic movement for ANTI extension core work :
- https://www.youtube.com/watch?v=pSHjTRCQxIw
We also need to control rotation.
The dumbbell farmers carry is a GREAT movement for grip strength and core stability :
- https://www.youtube.com/watch?v=Z5OoFXBGDhg
Then a complete stretch, some ideas here :
- https://www.youtube.com/watch?v=2wMSSupoCI8

-focused practice
-starts
-corners
-whoops
-start laps

-ride 3-4 ez laps then do 1-2 FOCUSED efforts in each of the above segments
-have your dad time you if needed.
-challenge yourself

-We are into summer
--2 bottles of sports drink
--have a snack for post ride (clif bar, etc)
--good stretch and early to bed

Workout duration:
-steady 60-70min @ sub 70% of LTHR

-Primarily moderate aerobic session
-Watts are 55-79% of FTP/LT
-~500-600KJ per hour
RPE range is 2-5 out of 10
-Recovery Protocols
--less than 2 hours and/or 1200KJ no need for cold bath or compression, just replenish CHO and Fluids (Recoverite or Ultragen)
--More than 2 hours or 1500-1750KJ : insert the "cold" and "compression" protocols

-focused practice
-starts
-corners
-whoops
-start laps

-ride 3-4 ez laps then do 1-2 FOCUSED efforts in each of the above segments
-have your dad time you if needed.
-challenge yourself

-We are into summer
--2 bottles of sports drink
--have a snack for post ride (clif bar, etc)
--good stretch and early to bed