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

[Vo2max-2 minute TTs]
WU: 15minute warm-up

MS: DO 4 x 1 minute fast pedaling intervals with cadence over 100, and not worrying too much about your wattage, focus more on your cadence and pedaling smooth.

Then 5 minutes easy and then do (6) x 2 minute Time trials, with your cadence at 5 rpm below your normal cadence, trying to build a little more muscle strength here.

Start from 23-25mph and then hammer it for 2 minutes…. Shoot for 135% (200w) of your Threshold.

Blow right at the end !

REST for 2minutes between each.

Then 10minutes easy and finish with (1) 6 minute Time trial !! Hammer them !!! Really go and push it at your normal self-selected cadence. Cool-down

[Tempo with AC bursts every 5 minutes- short hills.]

3.0 hours- Tempo and AC bursts...
Start out at a nice endurance pace for 60minutes andJust riding and doing 1 hour of effort at watts of 115-135. Smooth and steady, and then in the 2nd hour, pick up the intensity to 130-140w.
Then do 15 bursts within this hour to watts of 190 for 30seconds and then come back to watts of 130-140 and NOT lower!!!! Finish the last hour, by attacking 8 hills and sprinting OVER the top. Don't just make the crest the top. The "REAL" top is 15m over the crest.
Cool-down for 20minutes.