0-10 mins        Warm up, 5 mins easy pedalling in granny ring change up a gear each min on 5, 6 & 7 then “sprint” 10 secs on minute 8 & 9.

10-16 mins      Isolated leg. Use a gear of around 39x14, ride 50 secs using one leg only, revert to both legs for 10 secs then use the other leg for 50 secs, continue for 6 minutes, concentrate on pedalling in circles, particularly on the 9 – 1 o’clock portion

16-17 mins      Easy spinning. Shift to granny ring for 1 minute easy spinning to recover

17-23 mins      10/20 interval, Shift to the big ring and down one gear on the rear. Ride 115-120 RPM for 10 secs then 90 RPM for 20 secs. Adjust gears to get the right level. If you have a HR monitor your HR should level out towards your threshold zone (near race pace). (Gear around 53x15)

23-24 mins      Easy spinning. Shift to granny ring for 1 minute easy spinning to recover.

24-30 mins      30/30 interval, Shift to the big ring and down one gear on the rear. Ride at 115-120 RPM for 30 secs then reduce to 90 RPM for 30 secs. Adjust gears to get the right level. Effort should be as above. (Gear around 53x16).

30-33 mins      Easy spinning, Shift to the granny ring for 3 minutes.

33-39 mins      Ladder, Shift to big ring, same gear at the back (53x16). Ride at a steady pace (90 RPM) for 2 mins then change up one gear continue for another minute, shift up again for 1 minute. Shift to a lower gear for the next minute and up one again for the last minute. Try to keep cadence the same in all gears so that the effort increases with each up shift; concentrate on good pedalling technique. Effort should start in your aerobic zone but rise towards race pace.

39-41 mins      Easy Spinning. Shift to granny ring and spin for 2 minutes.

41-43 mins      Time Trial 2 minutes near race pace

43-50 mins      Cool down, easy spin and stretching

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