Last Hard Week

You should be rounding into form now. If you haven't made it to Banff yet to pre-ride the course do it this week. Crazy amount of daylight so an evening trip is very doable.

The workout this week is 20km race pace. Essentially duplicate the effort that will be required for the race. It is the effort and time that is important, not the bike or the course so much. Even if it is your mountain bike on your trainer, bang out this workout twice this week. Start fresh, like you would normally warm up, an even effort, no power drop over the last kms.