60 minutes road or trainer, all small chainring work, low effort.
120 minute long run. Keep RPE at 3, no harder! Stretch well afterwards and have a good recovery meal.
15 warm up, warm down with easy spinning in the small ring. 30 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling.
wu: 350 continuous. last 50 in each 100 is kick
main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
cd: 6 x 25, each slower than last
30 minutes recovery at RPE 2.
2 hour small chainring only effort.
3 hours long bike. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
60 minutes in small ring.
60 minutes inside or out, just easy spinning, RPE 3.
1000m continuous, open water if possible.
1.5 hour long run at RPE 2-3 steady.