I felt pretty refreshed this morning so I decided to up the ante a little and do some big gear repeats. These intervals are super effective for time trialing, especially if you need to build strength and muscular endurance. The workout is simple:
WU: 10 minutes with a few spinups to get the blood flowing. Extend the warm up if your legs feel heavy.
MS: 3 x 10 minutes in zone 3/4 keeping cadence between 60-70. Spin easy for 5 minutes between intervals. If you are working with power then the efforts should be 90-95% of FTP.
CD: 10 minutes.
Enjoy!