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@Brave
I no cheating.. this is what coach has planned for me to do.. The hour of power seems to suit this.. I don't mind sitting on the front at all..
do 4x30sec spin ups off :30 + 4x1min at 10TT intensity approx off 1:00 easy spin then:
5min best power average TT. Hold best power in legs and best average effort (don't worry about heart rate). The goal is to focus on hitting a very hard sustained effort in your aero position or on your drops.
The goal is to get your time trialling ability up so that you can breakaway from the pack and / or lift your time trialling power.
Once finished ride 15min tempo heart rate zone 3.
Then cool down long!