REST Hard group ride Short, EZ ride The Key: Rest: Complete relaxation. Fun: Sightseeing pace. MTB: Mountain-bike ride. EZ: Active recovery and endurance pace; social. Moderate: Tempo/sublactate threshold. Intense: VO2 Max, group ride

down on race courses. However, increasing muscle volume will not only give you more power, it can also help protect you from injury, increase flexibility and even improve your VO2 max. Just don't become one of those no-neck monsters who have to turn

to build up your VO2 Max; if race day is approaching skip to Plan B to tune up your fitness. Do one workout per week when racing, two when not racing. Rest one or two days between workouts and always warm up first.PLAN ABoost your VO2 by working in a zone

-second VO2-Max intervals, overgeared resistance work or accelerations starting 200m from the top.No showers, no problemA lunchtime ride is about working hard, so you should work up a sweat. If there are no showers where you work, head to the gym or wipe