90min Ride
warm up 15 min easy gradually build wattage 150-160; then do 5 x 1 min build wattage on each one as you warm up – 180, 190, 200, 210, 220 watts – take 1 min easy spin in between each one; 5 min easy; 5 x 5 min hard riding – these are very hard – think of each one as an individual workout and go for it – maintain 90 rpm – so if your last 1 min interval was at 220 watts, then aim for 210 watts – but don’t set any limits – challenge yourself on this and push it – you can always ease off the wattage if you need to – take a full 5 min recovery in between; warm down for 10 minutes
So the workout on this day was pretty tough - but the hard parts were only 5min long... So I went for it... 215watts for all 5sets...
I felt really strong and going into the Lake Placid weekend I wanted to know I could push if I needed to.
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