Big Gear Efforts

WU: 15 minutes of pedaling at 90-100rpm and keeping watts in zone recovery or at the bottom of the level 2- the Endurance level.
After your warm-up, then let’s get those legs ready for some work, by doing hard effort to open them up to be ready for additional work.
MS: Start out with that initial effort by hammering out one(1) x 5minute effort at zone 4a (LT) right at your threshold power and then upping the intensity in the last 30 seconds to Super-LT to push you over the edge...
Recover for 5minutes easy pedaling, watts in zone recovery.
Then EVERY 5 minutes for the next 60 minutes, do an effort in the 53:13 gear for 20 seconds...trying to hold maximum watts and PUSH THIS big gear.. Staying seated the entire effort, try to jump HARD into it and try to get it going as fast as you can in 20seconds. The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second, so focus on pushing hard on the pedals and being as smooth as possible. Between each effort, ride for 5minutes easy, with cadence in 90-100rpm range, using an easy gear, and wattage should be around 150-200 watts Level 2/3, then go again....
Cool-down for 10-20minutes with small ring spinning -cadence 95-100rpm, but watts below 140.