The goal for this week is 7 hours. Normally, Base 1 would have another speed workout in it, however I am doing a field test on Tuesday. I'm going to try Chris Carmichaels test that he outlines in his book: The Ultimate Ride. It's a pretty straight forward test:
minimum of a 10m warm up, with 2 to 3 high intensity bursts.
Effort 1: Ride three miles at 80-95 rpms.
10m active recovery
Effort 2 is the same as effort 1.
Cool down.
Record the data from each effort: time of each effort, average HR, average power (if you have a meter, which I don't), average cadence, weather conditions, course conditions (doing on my trainer) and RPE.
My other workout days are weight lifting/core, a couple endurance/recovery rides and a speed exercise: S1-Spin-ups.
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