3+ Hrs Hilly

WU: 15 minutes of getting the legs going!
MS: Make this a hilly ride today!
If you have lots of rolling hills, then do everything you can to get in plenty of those today.
If you have some longer climbs(20minutes or greater) near you, then get at least one climb in today.
This is an endurance/tempo ride, but I want to make sure you are getting in some great hill work today! This is critical.
A solid 3.5 hours of riding today and at least 30 minutes of work at your threshold wattage- (100%+)
This work can be done all on one climb or it can be done in 3 blocks of 10minutes each or even, 10 blocks of 3 minutes(if you have lots of shorter hills).
If you don't have any hills, try your best to simulate hills by riding into the wind!
Most of this ride is keeping the watts between 160-235, and just getting in the endurance/tempo work.
CD: 15 minutes of easy pedaling and STRETCHING!