Wrapped up week 2 of my 12 week winter base plan today. I felt on the verge of sickness all week. I had to abandon a workout on Thursday as a precautionary measure. I managed to complete everything else and I feel pretty good as I write this. I am committed to at least one 2-hr trainer ride each week. This morning I held to my commitment and completed the following workout:
WU: 15 minutes
MS: 3 x 8 minute high cadence work 110+ rpm with 4 minutes spinning at 90-95 between intervals
10 minutes easy spinning
30 minute tempo with bursts every 3 minutes for 8 seconds
10 minutes easy spinning
2 x 6 minutes at or slightly above LT with 4 minutes easy spinning between.
CD: 10 minutes easy spinning.