4. Strong and Steady
DURABILITY IS MORE IMPORTANT THAN SPEED
In the end, full distance racing is about slowing down the least. It may seem like there are more gains from speed work, but speed work only causes a small bump in performance over the short term. Long-term development, and actual endurance, results from many hours/weeks/ months/years of aerobic training. The ideal training zone to prepare for the full distance in cycling and running, almost all of the time, is zone two, about 70 to 80 per cent of FTP. Figure out what that is and see how much time you can accumulate in that zone.