| Tuesday | | |
| | 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 MIN 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 | | |
| | Cycle | | REST. A 30 MIN EASY RIDE AT 60% OF MHR SHOULD
IMPROVE YOUR RECOVERY, BUT THIS IS OPTIONAL. | | | | | | Thursday | | |
| | Cycle | | 60 - 90 MIN, AT A COMFORTABLE PACE, WHICH SHOULD
BE BETWEEN 60 -70% MHR, AT A MEDIUM TO HIGH
CADENCE (85 - 105). 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 | | |
| | Cycle | | 90 MIN - 2 HOURS.THIS RIDE SHOULD BE A
COMBINATION OF DAY 2 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 | | |
| | Cycle | | ...BECAUSE THERE'S MORE TO COME! MODERATE YOUR
DAY 6 RIDE SO THAT ON DAY 7 YOU STILL HAVE THE 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
MISSION. AFTER ALL, YOU NEED TO BE 100% RECOVERED
BY DAY 2, SO BEAR THIS IN MIND WHEN YOUR ALTER
EGO THREATENS TO HIJACK YOUR OTHERWISE CIVILISED CRUISE. | | | | | |
