This week I began the final mesocycle of the Pre-Season plan, consisting of twice-weekly VO2max intervals in addition to the usual low-intensity weekday rides, long Saturday group ride and an easy Sunday recovery ride. This will be repeated for three weeks, followed by a recovery week before I move into the In-Season.
This is the first in a planned ongoing series of weekly training notes. If you want more detail, follow me on Strava, and see my full training plan.
This was quite long for a recovery week, but as indicated below, the vast majority was low-intensity and so contributed relatively little fatigue. My overall fitness is now high enough that this volume presents no problems.
For the last few weeks I've been incorporating a dedicated leg-speed workout (now up to 20 minutes at 130 rpm) on my Friday commute ride, to improve my core stability and neuromuscular efficiency. I've extended this by also adding 5 minutes leg speed work to the warmup on each intervals ride. This seems already to be translating into improved acceleration, as these examples show: