Mon-off day today Tim, get some extra carbs and sleep in, this is basically the last hard week of training for the tour so let's get it done
Tue-1.5/zone 1, 2/2 x min mid zone to low zone on rolling terrain w/ 15 off at 90+ rpm and at least 1/2 in the drops
Wed-1.5/zone 1, 2 mellow, relaxing ride only, no efforts just spin the legs out
Thurs-2/zone 1, 2/5 min zone /min zone / min zone / min zone / zone all on rolling or hilly terrain, hammer this out, stay focused and make sure you are staying fueled up
Fri-off day today Tim, take the time to chill, this weekend is big
Sat-5-6/zone 1, 2, 3, 4, 5/shootout or other group but the best way to get this kind of volume is to start with a big group, you can do the big loop through and the caves to finish out the time, you don't have to kill it all day but keep it pretty steady after the fast part of the shootout is over
Sun-3-4/zone 1, 2, 3//from the base to in a 53 x 21 in mid zone HR, from there you can ride zone on up for as long as you have time for, do drill i and m once down on the flats again, muscle it out and make it count
This is from my coach for this week, it's nice to have a schedule. i deleted some info from it.