DO AN OVERDISTANCE (OD) RIDE FOR 40 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR): This program is designed so that your longer training sessions (which are usually OD sessions) are on the weekends. You may choose to change days, but keep in mind that a hard/easy pattern is the best plan. After a hard or long day, make sure the next day or next two days are fairly easy. Improvements in fitness come from doing the right kinds of training combined with getting enough rest. For details on OD sessions and how to do them, read advanced training books for endurance athletes.
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