THE SESSIONS

ULTIMATE BIKE SET INTERVALS

Benefits? A 1hr session to combine both race pace and strength by training above race-pace threshold. It also focuses on the importance of effective cadence How close to race day? 2- 6wks prior Duration 75mins Location Turbo or gym Kit Bike shoes, race clothing, stopwatch Nutrition Eat a light meal 2hrs prior, 750ml energy drink and one gel during, and a protein snack post-session

Warm-Up

10mins gradually building @ PE 5- 8

Main Set

8 x [1min @ PE 9/1min @ PE 5] 4mins @ PE 6 20mins @ PE 7- 8 in aero position 4mins @ PE 6 8 x [1min @ PE 9/1min @ PE 5]

Cool-Down

5mins @ PE 5

ADAPTATION

Beginner Increase recovery time to 90secs on intervals Advanced Reduce recovery time to 45secs on intervals

ULTIMATE BIKE SET ENDURANCE

Benefits? Mixing a long endurance ride with some race-pace efforts will prepare you for the changing natures of a race How close to race day? 2- 6wks prior Distance 100km Location Road – find a route that replicates your race in elevation Kit GPS watch, bike spares Nutrition Approx. 700ml of energy drink per hour and 180-220kcals per hour during session. Recover with post-session protein and meal within 2hrs

Warm-up

10km building in cadence and resistance

Main set

80- 90km that includes 4 x 12km at 10% faster than your desired race pace with 5km recovery between; To improve strength you should include hills

Cool-down

5km @ PE 6

ADAPTATION

Beginner Increase recovery between efforts up to 8km Advanced Increase efforts up to 4 x 15km at 15% faster than race pace