Monday
Full body stretch	Cycle 60 - 75 MIN, OVER A ROLLING TERRAIN, BUT NO MONSTER CLIMBS. RIDE AT A STEADY PACE, BUT ALLOWING YOUR INTENSITY TO VARY BETWEEN 70 - 80% OF MHR AS THE TERRAIN DETERMINES. RIDE MOSTLY AT A MEDIUM CADENCE (BETWEEN 85 - 95), BUT INCLUDE SEVERAL PERIODS OF RIDING STANDING AT A CADENCE OF 70 - 80 RPM FOR 1 - 3 MINUTES AT A TIME TO INCREASE YOUR STRENGTH. YOUR AVERAGE INTENSITY SHOULD BE JUST ABOVE COMFORTABLE PACE, BUT YOU SHOULD NOT FINISH SHATTERED, JUST MODERATELY TIRED.

Wednesday
Lower body stretch	Cycle REST. A 30 MIN EASY RIDE AT 60% OF MMHR SHOULD IMPROVE YOUR RECOVERY, BUT THIS IS OPTIONAL.

Thursday
Quick stretch	Cycle 60 - 90 MIN AT A COMFORTABLE PACE, WHICH SHOULD BE BETWEEN 60 - 70% MHR, AT A MEDIUM TO HIGH CADENCE (85 - 105 RPM). THIS CAN BE DONE ON ANY ROUTE, ALTHOUGH IT CAN BE DIFFICULT TO KEEP THE INTENSITY DOWN ON STEEPER HILLS. THROW IN A FEW (ABOUT 10) SHORT (ABOUT 5 SEC) ACCELERATIONS, NOT FLAT-OUT SPRINTS, AS THE MOOD TAKES YOU. MIX THEM UP: DO SOME WHEN SITTING, STANDING, FROM A LOW CADENCE, HIGH CADENCE, UPHILL, DOWNHILL, NOTHING TERRIBLY STRUCTURED.

Saturday
Full body stretch	Cycle 90 MIN - 2 HOURS. THIS RIDE SHOULD BE A COMBINATION OF DAY 1 AND DAY 4 RIDES, AS DETERMINED BY THE CONDITION YOUR LEGS ARE IN, AS LONG AS YOU DO THE TIME. THIS MAY SOUND RATHER VAGUE, BUT YOU'VE HAD ENOUGH STRUCTURE IN THE WEEK: THIS IS MORE ABOUT FITTING IN AS MUCH TIME AS YOU CAN, AND ENJOYING THE RIDE. JUST BY DOING THIS TIME, YOU SHOULD BE PLEASANTLY TIRED BY THE END OF THE RIDE. PUSH IT OCCASIONALLY, BUT IF YOUR LEGS ARE REALLY TIRED AT THE END, YOU OVERDID IT. WHEN IN DOUBT, PICK DISTANCE OVER INTENSITY...

Sunday
Lower body stretch	Cycle ...BECAUSE THERE'S MORE TO COME! MODERATE YOUR DAY 6 RIDE SO THAT ON DAY 7 YOU STILL HAVE LEGS AND INCLINATION TO DO 60 MIN. HERE THE INTENSITY DOESN'T MATTER; THIS IS A PURE ENDURANCE SMELL- THE-FLOWERS RIDE, NOT A LEG-BASHING TRAINING <>BR MISSION. AFTER ALL, YOU NEED TO BE 100% RECOVERED BY DAY 2, SO BEAR THIS IN MIND WHEN YOUR EGO THREATENS TO HIJACK YOUR OTHERWISE CIVILISED CRUISE.