Pando Race in 6 days.
Monday: Off (woohoo)
Tuesday: Muscular Endurance: 1.5 hour intervals on the road.
Workout #1: Shifting Intervals. 3 intervals that are 10 minutes long. Ride in a lower gear for 60 seconds in HR zone 4 then shift to a higher gear for 30 seconds, with HR in zone 5. Repeat this pattern for entire interval. The total workout should not exceed 30 minutes. Recover 3 minutes between intervals. Use TT cadence and stay in aerodynamic position.
Workout #2: Pyramid Intervals: 1-2-3-4-3-2-1. HR Zone is high 5. Recovery is same as interval duration.
Wednesday: 30 minute recovery ride.
Thursday: Power Workouts: 1 hour on the road.
I want to do spin, but I am kind of burnt out on it right now. Since I do spin all winter, it's probable best I stay away from it for now. Instead, here are my workouts:
Workout #1: Hill sprints. Do early in a workout. Find a 4-6% grade hill and do 12 sprints, each 10 seconds long. Take 5 seconds to build speed before sprint starts by approaching standing on pedals, then apply maximum force at high cadence for 10 seconds, while standing.
Workout #2: Jumps. 5 sets of 5 jumps, each jump is 15 seconds, standing on pedals. Usually best done on a mountain bike, but will use my road bike. High cadence. HR is not important. Recovery is 1 minute between jumps and 5 minutes between sets.
Friday: Easy ride at Robinettes MTB trail (if it's still around).
Saturday: Pre-ride Pando
Sunday: Pando Race.
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