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 (or similar…again, working on increasing the amount of times you can climb and descend).

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