Week 5
Monday: 1 hour ride 90-100rpm to recover from Sunday’s ride, or a rest day, if you feel too fatigued to ride.
Tuesday: Tuesday: 20-minute warm up at 90-100rpm. 30-minute time trial. 20-minute cool down at 90-100 rpm.
Ride your 30-minute time trial as hard as you possibly can. This is a maximum effort and should feel like you’re racing. Make sure you choose a section of road or trail where you won’t have to stop and start again. It’s really important that you ride continuously without having to stop for 30 minutes.
Wednesday: 1 hour ride. Ride at 50% of Tuesday’s effort for the middle 30 minutes of the ride.
Thursday: 20-minute warm up at 90-100rpm. The next 40 minutes should be arranged as follows: Begin by going for 5 minutes as hard as you can (like a time trial). Then 5 minutes of easy spinning at 90-100rpm. Next 5 minutes put in 5 sprints of 100 to 200 meters each recover between sprints and try one sprint back to back. Then 5 minutes of easy spinning. Next find a climb and go hard for 5 minutes. Then 5 minutes of easy spinning. Next a 2 minute time trial effort. Then 5 minutes of easy spinning. 20-minute cool down at 90-100rpm.
Friday: 1 hour ride 90-100 rpm to recover from Tuesday, Wednesday and Thursday’s workouts. Or, if you feel fatigued, take a rest day.
Saturday: Rest Day.
Sunday: Group ride or longer 2.5 hour ride.
Week 6
Monday: 1 hour ride 90-100rpm to recover from Sunday’s ride, or a rest day, if you feel too fatigued to ride.
Tuesday: 20-minute warm up at 90-100rpm. The next 40 minutes should be arranged as follows: Begin by going for 5 minutes as hard as you can (like a time trial). Then 5 minutes of easy spinning at 90-100rpm. Next 5 minutes put in 5 sprints of 100 to 200 meters each recover between sprints and try one sprint back to back. Then 5 minutes of easy spinning. Next find a climb and go hard for 5 minutes. Then 5 minutes of easy spinning. Next a 2 minute time trial effort. Then 5 minutes of easy spinning. 20-minute cool down at 90 to 100rpm.
Wednesday: 1 hour ride. Ride at 50% of Tuesday’s effort for the middle 30 minutes of the ride.
Thursday: 20-minute warm up at 90-100rpm. After warming up, the work out will be intervals. Intervals train your muscles to perform at their highest intensity for short periods of time, repeatedly. In cycling, this exercise trains the body to recover after intense efforts on the race course–perhaps a long climb or fast, flat section–and be able to deliver that kind of effort many times throughout the race. This work out includes 5 intervals total. Each interval will be 4 minutes followed by 2 minutes of rest. Make the 4 minutes the most intense effort you can possibly give (you should feel like you want to vomit at the end of the 4 minutes). 2 minutes is very light spinning to recover. Ride every interval as hard as you can. 20-minute cool down at 90-100rpm.
Friday: 1 hour ride 90-100 rpm to recover from Tuesday, Wednesday and Thursday’s workouts. Or, if you feel fatigued, take a rest day.
Saturday: Rest Day.
Sunday: Group ride or longer 2.5 hour ride.