500 yard warm-up. Then 15 x 100 with :15 seconds rest between. 500 yard easy cool-down.
2 hour easy rde. Z1-2 building the aerobic endurance
2hours Strength Frequency Repeats
Warm up 20+ minutes of easy riding
Main Set- find a hill 4-5 % grade that is around 8 minutes long. Ride 8 minutes seated at 50-60 RPM without going above zone 3. 6 x 8 with 2 min recovery in between each effort
45 min tempo 76-86% of LT
Cool Down- 15-20 minutes of easy riding
see test protocol. this can be done outside or indoors. keep the "venue" consistant for retest
easy run. 45 - 60 min.
this ride is 2-4 hour endurance ride z1-3. coach the aerobic system to convert the easy energy!
15-20 min transition run