90-minute ride aiming to

- increase overall speed compared to Week 1's ride

Group hill climb and team social at Derby hill.

Playground Circuit Training

Combine a 30-minute easy ride with sets of

• squats

• lunges

• planks

• push-ups

• chin-ups

• burpees

2 circuits, 8-12 reps each exercise, using playground equipment

for chin-ups.

• Option A: 1 x 40 minutes at a moderately high, consistent effort.

• Option B: 5 x 5 minutes at high intensity (close to race effort) with 5 minutes of recovery.

• Option C: Power sprints: 12 x 20 seconds all-out effort with 2 minutes and 40 seconds of easy pedaling.

Active recovery day, focusing on light activity such as walking or easy pedaling