ADULT RECESS Find a few friends who can sneak away (your lunch hour is an ideal duration), and practice your pack-riding skills. Experiment with various pacelines: You know you can do a single file, now try a double or a rotating paceline. Challenge each other to town-line sprints and king-of-the-mountain wins. The Benefit Time spent riding with a small group will hone your balance and riding skills, your drafting technique, your ability to read other riders to predict their moves and your group-race tactics. Plus, it's fun.
STEADY-STATE Ride at a moderate intensity (RPE of 6) for an hour or more. This can be surprisingly difficult to sustain. Make sure that your breathing remains under control and your legs don't burn. The Benefit This workout improves your ability to tap into stored body fat as a fuel source, which enhances endurance by reducing your reliance on stored carbs or glycogen stores. As your fitness increases, you'll ride longer and more comfortably without fading or bonking, and your steady-state pace will get faster.