STRENGTH

This is a building stage, you will push harder gears but not at a big effort, find a moderate hill and push a hard gear for 30-60 minutes. You can mix this in with your long easy rides or the intervals.

SPRINTS

SPRINTS are just that, sprints. This is a all-out effort pushing your body to the max for 10-15 seconds. We will ease into the sprint, they are very stressful on the heart. The idea is to keep the upper body as smooth as possible and in good form "all the while pushing as hard as you can!"

1.Warm up for 15-30 minutes.
2. Do 10-15 seconds all out sprints followed by 30 seconds of recovery. Do five sets, increase to two sets the following week, then three sets, but that's it for the day, "no more than three!"
3.Cool down for 15-30 minutes.