W/U: 300 easy practice breathing both sides
4 x 500 steady (maintain same pace across all four), r30s
C/D: 200 easy
Z2 on a hilly course with any hills in Z3.
Core routine focusing on abs, back and hips.
Z2. Include 4 x 4 min Z3 (Tempo) w/ 2 min easy Z1 in between.
W/U 300 easy
4 x 50 (fast Z5, easy Z1), r15s
2 x 100 start easy Z1 and build up to Z4, r20s
100 easy Z1, r60s
1 x 1000 time trial - as fast as you can (pace yourself!), r60s
W/D 200 easy
Z2. Use small chainring in front and keep cadence 90+ rpm.
Z2 on a hilly course. Focus on relaxing upper body.