Tell us about your weekend ride

What sort of speed work? I am doing Milan San Remo in June and am confident about the distance generally but would like to make sure I am increasing average speed as I get the general miles in. Rides are in three categories at the moment (1) shorter rides up to 2 hours or turbo where I do high cadence sub 30 sec spins and 3 - 5 min max efforts. 2nd category is 2 - 4 hours where I tend to attack hills like a mad man spinning a fairly high cadence and on the flats have 5 - 10 min intervals at almost max. 3rd category are the 4 hour plus rides where I tend to ride at a good tempo but don't go into the red to much.

Interesting that you do a 4 hour session working on speed.

It wasn't a speedwork session - it was an exception to my norm of training outside. What I meant was that I typically use the turbo for speedwork and only every now and then will I do a long ride on it.

"turbo where I do high cadence sub 30 sec spins and 3 - 5 min max efforts" I'd do less of this and aim for longer efforts. I only do short stuff if I'm having a crack at a late season 10 or something.

How much longer than 4hrs are your long rides? MSRs a long way..