vanilla.png

60 MINS PRE


30mins PRE


DURING

LONGEST RIDE
A modern take on the gran fondo. Fill up all your bottles and get ready to ride for a mission!

 

there are lots of variables in terms of distance, time, climbing elevation etc... So you can choose to do this VPR based on either distance or time.

VPR = LONGEST RIDE
TRAIN.png
ENDURANCE STIMULATION

25 minutes on

@70-75% of ftp

Cadence 80,85,90,85,80 change every 5 minutes

5 minutes recovery
cadence at 60-65rpm

x6 reps

=180 minutes total work 

 

vanilla.png

60 MINS PRE

TRAIN.png


DURING

Nutrition strategy
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1 share a story or post
2 tag @sfuels.sf 
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