Tuesday: 1 hour 30 min ride
·Easy warmup 20 minutes
·Find a fairly challenging hill and repeat 5 x (2 min hard followed by 3 min easy)-push hard on these!
·Now find a long hill or an area of a series of shorter hills and do a steady 15 min hard pace (aim to sustain your pace and finish strong)
·Recover-30 min easy cooldown
Thursday: 2 hour ride
·2 hour Long endurance ride today-keep a good pace but try to keep heart rate steady