Going long!!!! Don’t forget your sprint training. Here’s a workout that will activate your fast twitch muscle fibers and promote shuttling lactic acid back to something you can burn aerobically (pyruvate).
Here’s the workout: Bike Hard!-Easy:
This workout consists of 1 minute all out followed by 1 min very easy(active recovery). This sequence is repeated for a certain block of time. 10min would be 1min very hard-1min easy-1min very hard-1min easy-1min very hard-1min easy-1min very hard-1min easy-1min very hard-1min easy. 3x10min hard easy w/5min is the above sequence followed by 5 min very easy repeated 3 times. The very easy rest portion between sets is ½ the time of any set. In this case, 10 minute set with 5 minutes easy between the sets. If the workout calls for 3x8min, then the rest between sets would be 4 minutes, or ½ the length of a set.
You’ll accomplish some supra VO2 max training along with active rest. This will make spending time at your AT (anaerobic threshold frequented while racing) seem at least somewhat easy. It is also a great way to wake up fast twitch muscle fibers that are called upon when accelerating (like climbing) even in ultra-cycling events!