Training

Week 3

DAY 1: ENDURANCE/FREE RIDE DAY 2: ANAEROBIC CAPACITY MAINTENANCE #3

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.

This is the third of our AC Maintenance sessions so you should be starting to feel comfortable with the format.

Warm up from 2/10 4/10 (zone 1 to 2) for 10 minutes and include 3 x 6 second high cadence/low power sprints. Complete twelve, 1 minute intervals at 10/10 (zone 6) with 1 minute 15 seconds rest between each at 2/10 (zone 1). Finish with a steady state effort at 5/10 (zone 3) for 15 minutes. Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

DAY 3: REST DAY DAY 4: SUB-THRESHOLD #3

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

Today is the third sub-threshold session, building on previous weeks.

Warm up from 2/10 4/10 (zone 1 to 2) for 10 minutes and include 3 x 6 second high cadence/low power sprints.

Next, ride for 1 minute at 7/10 (zone 4). Aim for high cadence, low power. recover for 1 minute at 2/10 (zone 1). Repeat five times.

Next we have two long intervals. Ride at 7/10 (zone 4) for 20 minutes. Recover at 2/10 (zone 1) for 5 minutes. Repeat.

Cool down from 4/10 to 2/10 (zone 2 to 1).

DAY 5: NEUROMUSCULAR POWER #2 DAY 6: SEASON BASE #2

Start your warm up with 2 minutes at 2/10 (zone 1). Then, ride for 1 minute at 7/10 (zone 4), recover for 1 minute at 2/10 (zone 1) and repeat. Next, ride for 1 minute at 8/10 (zone 5), recover for 1 minute at 2/10 (zone 1) and repeat.

Now for the tempo intervals. Ride at 5/10 (zone 3) for 3 minutes. Surge at 10/10 (zone 6) for 10 seconds. Repeat 15 times.

Cool down from 4/10 to 2/10 (zone 2 to 1) for 5 minutes.

Warm up for 10 minutes. To begin with ride at 2/10 (zone 1) for 5 minutes. Increase to 5/10 (zone 3) for 1 minute and recover at 2/10 (zone 1) for 1 minute. Again, increase to 5/10 (zone 3) for 1 minute and recover at 3/10 (zone 2) for 2 minutes.

Now for some threshold efforts. Ride for 6 minutes at 8/10 (zone 4). Recover for 2 minutes at 2/10 (zone 1). Repeat four times, then ride at 2/10 (zone 1) for 3 minutes.

Now for a tempo interval. Ride for 20 minutes at 5/10 (zone 3). Recover for 1 minute at 2/10 (zone 1).

Cool down from 4/10 to 2/10 for 5 minutes.