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. Intervals. 5 intervals total. 3 minutes on 2 minutes rest. Make the 3 minutes the most intense effort you can possibly give (you should feel like you want to vomit at the end of the 3 minutes). 2 minutes is very light spinning to recover. Ride every interval as hard as you can. 20-minute cool down at 90-100rpm.
Wednesday: 1 hour ride. Moderate pace. Thursday: 20-minute warm up at 90-100rpm. Sprints. Ride for 50 minutes at a moderate pace and put in 1 sprint of varying length (50, 100, or 200 meters) every 10 minutes. 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: 2 hour ride. High pace. High intensity.
Active rest week.
Monday: Rest Day.
Tuesday: 1 hour easy pace 90-100 rpm.
Wednesday: 1 hour including 5 sprints of varying length.
Thursday: 30-45 minute ride 90-100 rpm.
Friday: Rest day or slow pre-ride of the race course.
Saturday: Rest day or slow pre-ride of the race course.
This is sample The Cyclists Training Blueprint – Just Training Programs book.
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