Up to 3 x Mt Coot-tha repeats. 1 x SE, 1 x 20 sec Sprints on 40 sec Easy , 1 x 30sec Stands / 30sec Seated @ Threshold HR (85% of Max) / Power 1.40 hr.
- 5×1 Lap Max Effort, with 1/2 lap recovery between.
- Do all efforts at 90+Rpm
- To finish do 2 sets of 10x15sec sprints, with 45sec Recover.
- 3×2 Lap TT efforts (90/95%)
- 1/2 Lap Recovery
Outdoor Ride North West 105km – Nebo / Glorious / Wivenhoe Lookout,
130/140km North West, Route 18 NW, Straithpine, Dayboro, Mt Mee x 2, Bunya Rd, Mails track Return Cams
North West – 65/70km, Bunya Rd, Samford – Dayboro Rd, Winn Rd, Old Northern Rd, Cams.
75/80 km North East, Route 14 NE, Mango Hill, Redcliff, Sandgate
NE 100/110km: Strathpine, Burpengary, Scarborough, Shorncliff, Cams
60/65km South East, Route 16 SE, Manly. Wynuum
80km South East, Route 10 SE, Ford Avalon Rd, Thornlands,- Cams
This is a recovery ride
Cruisers depart @ 5:15
Spinners / Chasers depart @ 5:20
Chasers / Breakaways depart @ 5:30