Tuesday
Full body stretch	Cycle 60 - 90 MIN, OVER ANY TERRAIN, AS LONG AS THERE ARE A FEW STEEPISH HILLS. AFTER ABOUT 15 MIN WARMING UP, INCLUDE 6 - 8 EFFORTS OF 4 - 5 MIN EACH, AT 80 - 90 MHR, SEPARATED BY 3 - 5 MIN REST, WHICH CAN BE ANYTHING FROM NO RIDING AT ALL TO CRUISING ALONG AT ABOUT 60% OF MHR. DO THESE EFFORTS AT DIFFERENT CADENCES (BETWEEN 75 - 95 RPM) AND ON VARYING TERRAIN. THESE EFFORTS ARE USUALLY BEST DONE ON A HILL, AS THE TOP OF THE HILL PROVIDES A GOOD MOTIVATOR TO KEEP GOING AT WHAT SHOULD BE QUITE AN UNCOMFORTABLE PACE. IF YOU WANT TO GET REALLY SOPHISTICATED, YOU CAN FIRST DO A 20 KM RIDE AT THE HIGHEST PACE YOU CAN MANAGE (PREFERABLY ON A FLAT COURSE) AND USE THE AVERAGE HEART RATE FROM THAT RIDE AS YOUR TARGET RATE DURING THE 5 MIN EFFORTS.

Wednesday
Lower body stretch	Cycle EASY OR REST DAY, DEPENDING ON HOW YOUR LEGS FEEL. A 30 - 45 MIN EASY RIDE AT 60% OF MHR IS PLENTY.

Thursday
Quick stretch	Cycle NOW IT GETS A BIT MORE COMPLICATED, DEPENDING ON WHETHER OR NOT YOU'RE DOING FUNRIDES. FOR A DAY 7 FUNRIDE, THE TRAINING IS PRETTY MUCH THE SAME AS THE PREVIOUS BLOCK, JUST DO MORE OF THE SAME: 60 - 90 MIN, AT A COMFORTABLE PACE, WHICH SHOULD BE BETWEEN 60 - 75% MHR, AT A MEDIUM TO HIGH CADENCE (85 - 105 RPM). THIS CAN BE DONE ON ANY ROUTE. THROW IN A FEW (ABOUT 10) MEDIUM-LENGTH (ABOUT 10 SEC) ACCELERATIONS, AS WELL AS 3 FLAT-OUT SPRINTS, AS THE MOOD TAKES YOU. FOR A DAY 6 FUNRIDE, STICK WITH A 60 - 90 MIN STEADY RIDE AT 60 - 70% MHR.

Saturday
Full body stretch	Cycle FUNRIDE OR EASY 45 MIN AT 50 - 70% MHR IF YOU'RE DOING A DAY 7 FUNRIDE, OTHERWISE DO A 2-HOUR RIDE. AS BEFORE, THIS IS A COMBINATION OF DAY 2 AND DAY 4 RIDES, AS DETERMINED BY THE CONDITION YOUR LEGS ARE IN, BUT SOMETHING ALONG THE LINES OF HALF THE DAY 2 SESSION AND SPRINTS AFTER THAT AS YOUR LEGS ALLOW. IT IS QUITE OK FOR YOUR LEGS TO BE REALLY TIRED AFTER THIS SESSION, BUT DON'T BE TOO AMBITIOUS.

Sunday
Lower body stretch	Cycle FUNRIDE OR OPTIONAL EASY RIDE OF ONE TO 2 HOURS AT A PACE DETERMINED BY YOUR LEGS. THIS IS MORE SMELL-THE-FLOWERS RIDING, FOR PURE ENJOYMENT.