BIKE : RACE PACING : 105 Minutes
60 minute spin or bike trainer ride.WARM UP - if needed and not part of a brick or continence of workouts
5 minute warm up at 95+ RPM, HR 120 or less
Dynamic stretch - see below for examples
MAIN SET - 60 Minutes
5 minutes medium effort spin at 90+ RPMS.
1 SET = 20 minutes at medium/hard effort at 90+ rpms. Keep cadence over speed. Shift down to keep 90+ RPMS or up if you have more to give without going anaerobic followed by 10 min easy.
Repeat set 2 more times for 3 sets total.
COOL DOWN
5 Minutes at 90+ RPMS, HR 100 or less.
Static stretch.