Training

Week 9

DAY 1: ENDURANCE/FREE RIDE DAY 2: CRUISE 3 x 15MINS

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.

Today’s warm up builds up the intensity in blocks of 60 seconds for 10 minutes from 2/10 to 5/10 (zone 1 to 3).Rest for 3 minutes at 2/10 (zone 1).

Next we have three longer intervals at slightly decreasing intensities with rest at 2/10 (zone 1) after each. First, 15 minutes at 8/10 (high zone 4), rest for 2 minutes, then 15 minutes at 8/10 (mid zone 4), rest for 2 minutes, then 15 minutes at 7/10 (low zone 4), rest for 2 minutes.

Next, free ride for 40 minutes. Aim to keep between 3/10 to 6/10 (zone 2 to 3). Remember, if you are short of time, you can cut out this free ride section.

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

DAY 3: REST DAY DAY 4: EXPLOSIVE SST #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.

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).

Next we have some short, sharp, explosive intervals going straight into 20 minutes of moderately hard riding. Ride for 15 seconds at 10/10 (zone 7). Recover for 30 seconds at 2/10 (zone 1). Repeat one more time. Then, do a third 15 second interval, but follow it immediately by 20 minutes at 6/10 (high zone 3). Rest for 10 minutes at 2/10 (zone 1). Repeat this, but shorten your recovery to 5 minutes after the 20 minute effort. Then cool down for 10 minutes from 5/10 to 2/10 (zone 2 to 1).

DAY 5: POWER MAX DAY 6: TEMPO 1 x 45MIN

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.

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).

Ride at 6/10 (mid/high zone 3) for 45 minutes.

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