Recovery

1. Ride #1 – Intervals B - EP TC-SC TC-W TC-SS ORB - LFC BEP - DL CB - TB SSP - WTOT JH - VC R - 15 I - DIG PO - RSG I - AM Race Day Very hard effort Short bursts only Forget about talking 35 31 56 50 Interval 24 38 42 28 Very hard effort Can endure for <5 min Talking is uncomfortable 17 21 85% = threshold 14 10 29 Strength 22 HRC HRC Comfortably hard Can endure for 5-8 min Can talk with breaths between words 15 36 HRC HRC 43 Endurance HRC Moderate pace Can endure for ~15 min Not breathless, can still talk comfortably Recovery Very little effort Light effort JH/SV-LW TC-BM TC-BM 80-110 light res 60-80 mod to heavy res 80-110 mod res 60-80 heavy res 80-1100 mod to heavy res 80-110 mod res

2. Ride #2 – bump the threshold Race Day Very hard effort Short bursts only Forget about talking 51 50 47 20 Interval 45 43 32 35 26 28 53 Very hard effort Can endure for <5 min Talking is uncomfortable 41 85% = threshold 13 17 Strength 25 10 38 Comfortably hard Can endure for 5-8 min Can talk with breaths between words 5 29 36 Endurance HRC HRC Moderate pace Can endure for ~15 min Not breathless, can still talk comfortably 15 22 Recovery HRC HRC Very little effort Light effort TC- ITAT AM GOTDF TNR YOGWYG FLG PYHUFD OKG DWYW U-C FLG - J FA - EN DP - OMT DK-SOI BP - H M - P NO - J P-RM TC-LB 80-110 light res 60-80 mod to heavy res 80-110 mod res 60-80 heavy res 80-1100 mod to heavy res 80-110 mod res