1.5 Hrs Endurance/Tempo

WU: 15 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that.
Ride for about 1.5 hours with watts high zone 2 (endurance) into zone 3 (sub-LT).
Try not to spend much time over 90% (into LT), but if you have to go over on a hill or something,that's fine.
Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.