The Week Ahead – Speed Training

So I just came off 3 weeks of working on hills. Really I need to get my overall fitness back to where I was when I raced (guess I never mentioned I race x-country MTB in my younger days). Right now I feel pretty dang slow, at least compared to where I want to be.

My best average on a solo flat ride is about 30km an hour. While not terrible it’s still not where I want it to be. I’d like to be more in the 35 – 40km pace which is pretty fast I think. Honestly I’ve never done the research to know how fast that is or if it’s attainable for me (a mere mortal). Ultimately I figure I’ll find out eventually.

With my speed increase in mind I’m starting 3 weeks of intervals, stepups, hard riding. With a goal of trying the same time trial route part way through week 4. I’ll try it during week 4 since I’ll probably be pretty tired through most of the next 3 weeks and the 4th week is planned as a ‘lite’ week. I might ride similar distances but all of the intensity is way slower. With a solid week of recovery I’ll be ready to test my metal against myself.

Question

What is your favourite speed workout? I’ve got about 2 hours a day 6 days a week.

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