Day two: Tue 20th
Two hour ride - Supra-Threshold power increase your speed, ability to tolerate higher loads of lactate and bring your to a finely tuned peak. These will serve as great microcosm of a time trial,
- A- take the first 2 min to get up to speed
- B- hold a steady rhythm at your desired pace for the next 2 min
- C- then give it everything you've got in the last 2, just like a TT.
Warm Up: 20 min easy warm up, 5 min LT effort and 10 min easy
Main Set: 4 x 6 min TT style intervals at just over LT pace (prologue pace), 10 min easy spinning between efforts. Rest of the time, just cruise.
Cool Down: 20 min easy spin
