山頂（てっぺん）をめざして！ 　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　by アラフィフ銀輪部

[Big gear efforts]
WU: 15 minutes of pedaling at 90-100rpm. Keep watts in level 2.
MS: Get those legs ready for some work, do (1) 5minute effort at level 4 watts, pushing to level 5 watts in the last 30seconds...
Recover for 5minutes easy pedaling.
Then EVERY 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds...
PUSH THIS big gear..
Staying seated the entire effort, try to jump HARD into it and try to get it going as fast as you can in 20seconds.
Don't worry about wattage goals for this.
The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second.
Between each effort, ride for 5minutes easy, with cadence in 90-100rpm range, using an easy gear, then go again....
CD: Cool-down for 10-20minutes with small ring spinning -cadence 95-100rpm, but watts in level 2.

[PCG classic Tune-up]
1.5hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. No wattage goals on these, just give it your best shot. The goal is to get the blood pumping and get those muscles 'fat' and then to 'release after the first couple of efforts. That 'release/relaxation' after the hard efforts will prep them for tomorrow's race nicely!