Training

Week 16

DAY 1: ENDURANCE/FREE RIDE DAY 2: REST DAY

Today is a steady 45 minute endurance ride. Try to maintain a constant effort somewhere between 3/10 to 6/10, or power zones 2 to 3.

Don’t forget, it’s fine to miss a day if you have to. Just skip one when you need to and move on to the next planned session.

Rest Day. If you feel like training then go for a ride or do some cross-training, but keep it nice and easy.

DAY 3: ANAEROBIC #1 DAY 4: REST DAY

Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2) and include three 6 second high cadence/low power sprints. Ride for 60 seconds at 2/10 (zone 1).

In the following intervals aim for a high power that you can repeat. Ride for 35 seconds at 10/10 (zone 7), recover for 2 minutes. Repeat two more times. Next we have a section of active recovery. Ride at 4/10 (high zone 2) for 10 minutes. Repeat the three intervals from before one more time.

Cool down from 4/10 to 2/10 for 10 minutes.

Rest Day. If you feel like training then go for a ride or do some cross-training, but keep it nice and easy.

DAY 5: POWER MAX DAY 6: RACE DAY!

Warm up for 10 minutes, increasing the intensity in blocks of 60 seconds from 2/10 to 5/10 (zone 1 to 3). Rest for 3 minutes at 2/10 (zone 1). Rest for 3 minutes at 2/10 (zone 1).

Next we have a 40 minute section of free ride during which you will try to record your peak sprint. Complete three, 3 to 5 seconds maximum effort sprints, and try and space them out with at least 7 minutes between them.

Cool down for 10 minutes from 5/10 to 2/10 (zone 3 to 1) steadily decreasing the intensity every 60 seconds.

Today is the day all of your hard work in training will pay off.

Remember to hydrate well throughout the ride and eat regularly.

Good luck!