This session will take mental focus and discipline to complete. It’ll get tough, but this style of training is excellent preparation for road racing in the UK, or improving your time trailing ability.

Warm up

Warm up for 20 minutes progressively raising your pace from zone 1 to the bottom of zone 3. Once fully warmed up perform two kick out efforts to get your body firing and central nervous system wired for the main session.

Kickouts

15 second sprint
45 second zone 1
15 second sprint
45 seconds zone 1


Main session

Part 1

After your 45 second zone 1 recovery settle in to a 10 minute zone 2 effort with a cadence of 100rpm. The higher cadence will put slightly more stress on your cardiovascular system and really warm up your legs (plus a great added overall effort to the session). After the effort spin easy for 2 minutes and focus on the session ahead.

10 minute zone 2 @ 100rpm
2 minutes easy spinning

Part 2

Now perform a 60 minute effort in zone 3 with a cadence of 90rpm. Ride on your drops and in your race tuck simulating an aggressive powerful position. On minutes 10,20,30,40,50,60 of the 60 minute zone 3 block perform a maximum 20 second sprint on the drops and out of the saddle. As soon as you have finished the sprint settle back in to zone 3 instantly and recover at this pace.

10 minute zone 3 @ 90rpm
20 second sprints
10 minute zone 3 @ 90rpm
20 second sprints
10 minute zone 3 @ 90rpm
20 second sprints
10 minute zone 3 @ 90rpm
20 second sprints
10 minute zone 3 @ 90rpm
20 second sprints
10 minute zone 3 @ 90rpm
20 second sprints

Once complete spin home nice and steady and have a long warm down. The second part of the session is going to have you digging deep!
As usual let us know how you get on with the workout, and have a great ride this weekend!