EF Pro Cycling's Alex Howes says 'Racing generally follows an annoying but predictable pattern: we go way to hard right from the get go, most people blow up, and we all suffer to the end. This workout is great because it helps the body adapt to that rhythm while also helping us learn what our bodies are capable of in a dynamic race situation. The transition into torque is not necessarily the best for everyone (a more natural cadence might be better for you) but for me, living at 8500ft, I'm always looking for ways to add torque and strength efforts into my routine.'

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Lionel Sanders says 'Green Days are moderately few and far between when you're in the midst of heavy training. So, if you have the luxury of planning your training around how well you have recovered and slept, you definitely want to utilize these green days to do the really hard workouts, like this one!'

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Lionel Sanders says 'Green Days are moderately few and far between when you're in the midst of heavy training. So, if you have the luxury of planning your training around how well you have recovered and slept, you definitely want to utilize these green days to do the really hard workouts, like this one!'

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On a green day LET IT RIP, RICHEY. Duration and intensity both can be at a normal training level when you're in the green. Now is the time to get after your race pace reps and really focus on training at the level you would want to race at. Green days are great days to capitalize on race pace running, so plan your training week accordingly.

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EF Pro Cycling's Alex Howes says 'When I'm in the Red, I generally think of activity as optional and any activity that I might do should be geared toward promoting recovery. Some deep breathing and a light spin are great ways to clear the mind and increase blood flow to stimulate recovery. The cadence drills help stimulate recovery without overly taxing the system and I also find that having a few blocks of specific work forces me to be present and step away mentally from daily stressors.'

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Lionel Sanders says 'A Red day likely means that I didn't sleep very much or the quality of the sleep was quite low. On these days, I try to not cancel my workout which is why I like to do roller riding. The reason I don't cancel is doing something that is progressing you as an athlete, and you can do successfully, allows you to not put any unnecessary stress into the body on that day. This in turn let's you make sure you get to bed at a decent time and get a good quality sleep to set yourself up for success next day, for the interval work you potentially missed on the red day.'

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Lionel Sanders says 'A Red day likely means that I didn't sleep very much or the quality of the sleep was quite low. On these days, I try to not cancel my workout which is why I like to do roller riding. The reason I don't cancel is doing something that is progressing you as an athlete, and you can do successfully, allows you to not put any unnecessary stress into the body on that day. This in turn let's you make sure you get to bed at a decent time and get a good quality sleep to set yourself up for success next day, for the interval work you potentially missed on the red day.'

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Red is a warning sign that something is off. Whether it's sickness, fatigue, stress, or something you're not entirely sure of, it means you need to back off duration AND intensity in your training. This is a day that you do not want to mess around with and push during; because it can set you back even further. On red days I always have my athletes run the lightest workout possible or not run at all. AND it's essential to cut the training time significantly so you can let everything calm down.

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EF Pro Cycling's Alex Howes says 'I love 30/30s on yellow days. They're great for developing that high end power that translates to on the road success, yet when broken into more bite sized chunks, they're something the body can recover quickly from, setting me up for a green day tomorrow.'

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Lionel Sanders says 'These days make up most of my days just because of my training volume. I would certainly not plan on a yellow day to do something crazy high intensity. You certainly can do a bit of your low intensity stuff, as well and your technical stuff, like you do on a red day - but you also have to work a bit, so it's a great day to do more of your race pace specific work, which isn't super crazy taxing but also isn't super easy. I think it's a good day to plan more sweet spot or mid type intensity workout if you have an intense workout plan for that week.'

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Lionel Sanders says 'These days make up most of my days just because of my training volume. I would certainly not plan on a yellow day to do something crazy high intensity. You certainly can do a bit of your low intensity stuff, as well and your technical stuff, like you do on a red day - but you also have to work a bit, so it's a great day to do more of your race pace specific work, which isn't super crazy taxing but also isn't super easy. I think it's a good day to plan more sweet spot or mid type intensity workout if you have an intense workout plan for that week.'

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Yellow days are a great day to keep the duration at a normal level, but perhaps back off the intensity of your sessions. I like the 'go off of effort' approach on these days because sometimes you can feel pretty good and other days you feel off. Thus, keeping it effort focused allows you to be flexible for anything and everything.

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