Join Date: Mar 2012
Location: Mount Joy, PA
Bikes: CAAD10 & Slice RS Black Inc
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^^ 2nd or 3rd that.
Substituting sweet spot (87-93%) intervals instead of 90 or 100 mins at 90% would be better inserted there. Don't under estimate how hard it is to do 2x20 at 95% or 100% for two consecutive days. You may have a hard time with that. One thing I have learned over the years is how important recovery is! People think if they don't train hard they won't get faster, but the goal is to attack your "work" sessions fully prepared and not to fatigued. 3 days of threshold work with 4 days of active recovery and Zone 2 riding will help you see improvements. You do not want to fall into fatigue and become overtrained because then you watch all the hard work you thought you were doing go away as you recover to get back to normal.
Also interested in what your goals are.