||ACTIVITY & TRAINING INTENSITY
||High intensity session, need to remind fast twitch fibers they are still needed! 20min warm up building heart rate from Zone 1 to Zone 2 then 2min effort - give it everything you have, heart rate will not be a useful guide, and then easy pedal for 3 minutes. Do 6 sets of this, ideally on a flat road or steady climb. If quality degrades, take 4 min easy pedals between intervals. 15min cool down gradually moving from Zone 2 and last 5 minutes Zone 1.
||On MTB, work on skills, try avoid taking heart rate into Zone 4.
||20min warm up building heart rate from Zone 1 to Zone 2 then 3x10min intervals heart rate upper Zone 4 with 5min easy between intervals, 15min cool down gradually moving from Zone 2 and last 5 minutes Zone 1. Session best done on the road, trainer or jeep track to keep steady interval.
||Heart rate between Zone 1 and 2, this is a recovery ride. Use light gears and do 2 min high cadence drills followed by 5 min lower cadence. Repeat throughout ride but note the intensity is not high, you are simply working on your pedal efficiency (no bouncing) and developing neuro-muscular pathways.
||20min warm up building heart rate from Zone 1 to Zone 2 then 2 x 3min hard efforts with 5min easy pedal between efforts. Heart< rate will not be a useful guide, just put the hammer down and hold intensity for 3 minutes. If you are not racing Sunday, then stay on your bike in Zone 3 for a further hour before your 15min cool down gradually moving from Zone 2 and last 5 minutes Zone 1.
||2 - 3
||Golovane Race - great preparation so if you haven't entered then take the opportunity to get some real quality on your bike. If you are not racing then onto your MTB for 2 - 3 hours getting in some hard hill efforts and work on your skills.