30 min spin at RPE 2-3.
30 min at RPE 3 with strides.
30 minutes at RPE 3 run in reverse direction as yesterday.
4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)
30 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down.
45 minute short ride with some hills if available. Non climbing effort keep to RPE 2-3.
1000m time trial, compare with last month.
10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.
If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.
Stretch well after racing, take in fluids (not made from barley) afterwards.
45 minutes spinning at RPE 3, include 6 x20-second accelerations to top cadence spaced about 5 minutes apart.
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last