1. Monday (or Saturday)

• 90-minute ride aiming to increase overall speed compared to Week 1's ride

2. Sunday Suffer Fest

Hill climb at Bush Park Derby hill.

3. Tuesday

Playground Circuit Training

• Combine a 30-minute easy ride with sets of

  • squats

  • lunges

  • planks

  • push-ups

  • chin-ups

  • burpees

• 2 circuits, 8-12 reps each exercise, using playground equipment for chin-ups.

4. Thursday Options -- Choose your Adventure!

• Option A: 1 x 40 minutes at a moderately high, consistent effort.

• Option B: 5 x 5 minutes at high intensity (close to race effort) with 5 minutes of recovery.

• Option C: Power sprints: 12 x 20 seconds all-out effort with 2 minutes and 40 seconds of easy pedaling.

5. Friday

• Active recovery day, focusing on light activity such as walking or easy pedaling