Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.
On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.
Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!
After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to HELP (above), WORKOUT DESCRIPTIONS.
Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
Back and abs
WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100.
CD: Easy combination of kicks and strokes for 10 minutes.