This is a progressive training ride for about an hour where we will steadily increase our effort approximately every 3 miles. We'll start at 2.4 w/kg gradually increasing to 3.3 w/kg at which point we'll hit 3.5+ w/kg the final 3 miles. The last 3 miles will be a race pace effort to the line. If some folks want to go for sprints or KOM's during the ride that is okay, but sit up and regroup after. We're working on keeping the group together until the final 3 miles.
Lap 1: 2.4 w/kg - 2.6 w/kg Warm Up
Lap 2: 2.8 w/kg - 3.0 w/kg
Lap 3: 3.1 w/kg - 3.2 w/kg
Lap 4: 3.3 w/kg - 3.4 w/kg until 3 miles to go then 3.5+. Race is on to the finish banner.
Power Ups: Okay
Bike: No TT
List "FSF" after your name
For the shorter London and Richmond courses we'll do the same as above, but 2 laps at each effort for a total of 8 laps.