Training

46 Week 10

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

A steady 45 minute endurance ride today. Ride as you feel aiming to keep effort between 3/10 and 6/10 (zones 2 and 3). Don't forget it's fine to miss a day if you have to. Just move onto the next planned session.

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.

DAY 3: ANAEROBIC #2 DAY 4: REST DAY

Warm up for 10 minutes from 2/10 to 4/10 (zone 1 to 2). Rest for 1 minute at 2/10 (zone 1). Complete 4 sets of intervals, riding for 45 seconds at 10/10 (zone 7), recovering for 2 minutes at 2/10 (zone 1). Ride for 10 minutes at 4/10 (zone 2), then rest for 1 minute at 2/10 (zone 1).

Complete 4 more intervals as before, then cool down for 10 minutes from 4/10 to 2/10 (zone 2 to 1).

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.

DAY 5: POWER MAX DAY 6: EVENT DAY!

Warm up from 2/10 to 4/10 (zone 1 to 2) for 10 minutes. Rest for 3 minutes at 2/10 (zone 1).

Next you have 40 minutes of free ride, including five 3-5 second max effort sprints, with about 7 minutes free ride between each.

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

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!