Long Ride — 2h 55m

The workout

Long Ride — 2h 55m. WU: 15 min Z1–Z2 easy. MAIN: 145 min mostly Z2 at 78–87w. Include 3×8-min Z3 at 97w in middle (4 min easy between). CD: 15 min Z1. Nutrition: eat every 30 min after 45-min mark.

Targets

Z2: 78–87w. Z3 blocks: 97w.

Cues

Rolling terrain from week 8 onward. Drink 500–600ml/hr.