Ignition -
You’re going to be doing a series of short, hard sprints midway through a 1 1/2 – 2 hour ride, so give some thought to where you can do these effectively.
A flat, straight, low-traffic section of road or trail is what you’re looking for.
Even better if it’s about a :45 minute ride away; that will make things nice and simple.
Hop on your bike and roll out the door.
Ride steady, at an easy, relaxed pace for 45 minutes – 1 hour, with a 5-10 minute blast at right around cp60/2x20 level thrown in to open the legs up.
eventually, make your way to the aforementioned stretch of road.
You’re now going to do a series of Hard out of the saddle sprints from a near standing start. You're rolling when they begin, but slowly. Start from a coast.
10 sprints, 10 seconds each.
1 minute between each sprint.
After the last sprint, roll back home spinning easily to recover.
Budget a minimum of 15-20 minutes for the spin/ride back home.
(Can also do these on trainer, no problem)