“The position you’re looking to maintain is with your shoulders shrugged in towards your ears and your chin pulled down towards your stem”

Recovery

Sessions like this burn a lot of glycogen so make sure you recover with at least 30g of protein.

Structure

Adding variety to your training will keep you focused and prevent you from stagnating.

Pace variation

This is critical to riding fast and strong. Gear selection is key so keep up the cadence.