week two: the suffering
You’re not going to like this part, but this is where the speed comes from. Most riders fail at training by going too hard on easy days, and not hard enough on hard days. But you’re not going to do that, are you?
Monday: Easy hour spin. Seriously. No steep climbs, no big ring. Old ladies on cruisers should be passing you.
Tuesday: You’ll need a computer or stopwatch for this. Go find a hill that takes you at least 2 minutes to climb at a normal pace. Warm up for 15 minutes at Level 3 or 4, and then approach that hill at a normal pace. Once the climb starts, pin it all-out for 30 seconds. On that 1-10 scale this should be a 10+. By about 12 seconds you should be out of juice---and that’s the fun part because you’re going to keep digging as hard as you can all the way to the 30-second mark. These suck. Do two sets of three with a 10 minute break in between. Limp home. If you puked a few times, you did it right.