Decreasing Distance Training
Another good early season session which kick starts your speed work is as follows. The values may be too hard for you (early season yet). Just do part of the schedule to begin with.
If you try the full session, increase the recovery time by 1 minute at the end of each effort
- Total training effort 15 miles
- Total training time 38 – 43 minutes approx
- Total 1 hour 30 minutes including warm up/down
Speed constantly high during the effort
Use a flat road and do a ‘dummy run’ to get a target time
Ride very slowly in a low gear during the rest period, have a dink and get ready to go again..
Stop the session if you get too tired and do it gradually
|
|
Target time |
|
Recovery time |
1st rep |
5 mile |
13 minutes |
with |
12 minutes |
2nd rep |
4 mile |
10 minutes |
|
9 minutes |
3rd rep |
3 mile |
7 minutes 45s |
|
7 minutes |
4th rep |
2 mile |
4 minutes 45s |
|
5 minutes |
5th rep |
1 mile |
2 minutes 15s |
|
Finish. |
|
COMING SOON 
