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15 Minute W.U. (Remember peak/hardest gear for main set) STRETCH 1 Hour Piece "Passing Intervals": 10 Min Steady Effort (same gear as peak gear used in W.U.)"Passing Intervals" - Simulate effort used to pass opponent on course (followed by short aggressive climb & rec.) (0:30 @ +2 Gears from "Steady Effort" gear, 0:30 @ +1 Gear from "Steady Effort" gear) X4 1:00 HIGHEST Gear, climbing out of saddle 1:00 Low gear (-1 or -2 from "Steady" gear) HIGH cadence (~105 - 110) 2:00 Recovery @ "Steady Effort" gear Repeat X5 10 Min C.D.STRETCH
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Training