Week 1: Build Endurance & Establish Rhythm Goal: Increase aerobic capacity and get used to longer rides. Key Workouts: 2–3 rides of 60–90 minutes at Zone 2 (easy/moderate pace) 1 long ride of 2.5–3 hours on the weekend 1 interval session: 4x8 minutes at Zone 3–4 with 4 min rest Week 2: Add Intensity Goal: Boost power and stamina. Key Workouts: 2 rides with intervals: 5x5 minutes at Zone 4 (threshold) with 3 min rest 1 long ride of 3.5 hours with some tempo efforts (Zone 3) 1 recovery ride (easy spin for 60 minutes) Week 3: Peak Volume Goal: Simulate race conditions and test nutrition. Key Workouts: 1 long ride of 4–4.5 hours at race pace with fueling practice 2 interval sessions: VO2 max efforts (e.g., 6x3 minutes Zone 5) 1 recovery ride Optional: short hill repeats or cadence drills Week 4: Taper & Sharpen Goal: Reduce fatigue while maintaining fitness. Key Workouts: 2 short interval sessions (e.g., 3x3 minutes Zone 4–5) 1 easy ride (60–90 minutes Zone 2) 1 short ride with race pace efforts (30–45 minutes) Rest 2–3 days before race day