Targeted Benefits:
- Bike Endurance
- Nutrition Practice
Preparation
- Find route of similar terrain to next race or a local Criterium track
- Plan to ride race distance, but a max of 120km if Ironman or century race targeted
- Use the opportunity to practice race nutrition
Main Set
- Ride majority of distance at 70-75% MHR
- Do 3x race pace intervals of:
– 20 min for 40km race
– 30 min for 90km race
– 60 min for 160-180km race - 10 min at 70% mhr between intervals
Warm down
- 10 min easy
Key Points:
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