W/U 300, 300K, 300 Pull, 200, 200K, 200 Pull 6x75 Fast (2:00)SI 300 Pull 6x50 Fast (1:10)SI 200 Pull 6x50 Fast (1:30)SI C/D 100
Easy Ride: Warm up 20 min Z1. THEN 2x8 min Z2 build by 2 min to fast rpm, then 2x6 min build by 1.5 min to Z3, then 2x4 min build by 1 min to Z3 and fast rpm!. ALL 2 miN Z1 b/w. Clean out. S.
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
600 to 1,000 Easy building to Steady 40x50 Main Set • 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest • 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest • 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest • 4x50 as all Fast; all on 20s rest Optional Additional Main Set 200 Easy; 4x200 Steady on 15s rest Cool Down
First part of the run is easy, then do 5-8 x12 seconds with long recoveries, getting faster over the course of the run. Really focus on forefoot strike, quick cadence, slight forward lean, and fluid motion, not forcing it.
Find a safe piece of road (or trainer) to do 5x4 min big gear on 3 min spin recovery. Efforts should build to Threshold. Odds are TT position, Evens are sitting up. After the big gear set insert 1 or 2 ten minute efforts at the low end of zone 2 with cadence around 92 rpm.
On soft surface. Easy jog only. keep effort in zone 1!! this is not a speed session, it is okay to be embarassingly slow. Check cadence several times (21 plus right foot strikes in 15 seconds).