Foam roll or dynamic stretching before you get on the bike 15 min at warm up effort. At 15 min mark 5 X 15 sec spin ups to 7/10 RPE. Main Set: 3 X 5 min @ Tempo or 6/10 RPE 2 min EZ between Cool down 15 min at cadence 85-90
90 min aerobic ride. Keep this ride very easy, this whole ride should be conversational paced. When you are finished with the ride i want you to transition into your running shoes within 5 min.
Take it easy if that's what your legs need or throw in some short surges and standing climbs if you feel like the challenge is right.
10 min spin ez gear After 10 min when legs are warming up begin to focus on pedal stroke. I want you to feel your way around the stroke identifying areas you may not have full power. Pedal stroke drill: 8 X 1 min single pedal drill alternating sides each minute. Do NOT disengage non working leg. Just allow the working leg to do the work. Focus on finding power through the entire stroke. Spin ez spin 10 minutes allowing legs to build from the drill. (find the power through the stroke) Top of the shoe drill 10 min Spin at high cadence and easy gear, almost spinning out so easy. Force yourself to think about the top of your shoe, not the bottom. Visualize your hamstrings working to lift the pedal and keep the power through the top of the stroke. This is where most people lose power is across the top. spin back normal 5-10 min putting the pieces together from the drills.
Foam roll or dynamic stretching before you get on the bike
30 min spin to warm up with a few standing efforts.
4 X 5 min hill 3-5% incline repeats at steady pace montitoring breathing, HR and cadence
spin easy 20 min cool down.
Foam roll or dynamic stretching before you get on the bike warm up 20-30 min w/ spin ups to max effort 2 x 10 min at threshold effort (7/10 RPE) (1st 30 sec z6 HARD! then next 9 min z4; final 30 sec z6 HARD! 5 min EZ between sets CD 15-30 min
Go out and find your 3 favorite 8-12 minute Strava segments and aim to beat your PR!