Tuesday
Full body stretch	Cycle BACK TO THE USUAL DAY 2 WORKOUT, BUT REDUCE THE TIME SPENT RIDING BY ABOUT 20%. FOCUS ON YOUR WEAKNESSES, BUT HAVE A BIT OF FUN AS WELL BY DOING A FEW OF YOUR FAVOURITE WORKOUTS.

Wednesday
Lower body stretch	Cycle EASY 45 MIN OR REST DAY, DEPENDING ON HOW YOUR LEGS FEEL.

Thursday
Quick stretch	Cycle FOR A DAY 7 FUNRIDE, DO 60 - 75 MIN AT 70 - 80% MHR ON A ROLLING ROUTE. THROW IN ABOUT 8 10-SEC ACCELERATIONS, AS WELL AS 2 FLAT-OUT SPRINTS, AS THE MOOD TAKES YOU. FOR A DAY 6 FUNRIDE, STICK WITH A 60 - 75 MIN STEADY RIDE AT 60 - 70% MHR.

Friday
Full body stretch	Cycle REST OR WARM-UP RIDE OF 30 - 45 MIN AT 50 - 60% MHR

Saturday
Lower 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 INCLUDING A BIT OF EVERYTHING. WHATEVER YOU DO, YOU SHOULD FINISH THE RIDE WITH SOMETHING LEFT IN RESERVE - SAVE YOUR BIG LEGS FOR THE LAST RACE.

Sunday
Quick stretch	Cycle FUNRIDE OR OPTIONAL EASY RIDE OF UP TO 90 MIN, AGAIN LEAVING YOUR HEART RATE MONITOR AT HOME.