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RIDE WITH A GROUP FOR THREE HOURS AT RPE 6 TO 9: Make this group ride fun -- combine all the group drills you've learned during this training program. Send one rider ahead and chase her down, have another rider attack the group off the back of the paceline and give chase, try to get away on climbs, test your sprinting skills by seeing who can get to a road sign first, and so on. Spirited group rides are one of the great rewards of the kind of fitness and riding skill you've developed in this program. Enjoy the results of all your hard work! So -- what's your next fitness goal? If you want to become a better cyclist but still don't have a lot of training time, you can repeat this training program as often as you like. You'll continue to improve because the workouts are based on intensity and duration rather than on just riding a fixed distance.
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