Aerobic Fitness Adjustments:  If you answered yes to TWO or more:

Increase your total weekly volume.

Add a second long ride to your week.

Add back to back moderately long rides.

Add steady rides with high pedal cadence.

Power and Strength Adjustments:  If you answered yes to ANY of the questions:

Add 1-4 minute, hard intervals to a week day workout.

Add short hill repeats to a week day ride.

Add very short, hard sprints during an otherwise easy endurance ride.

Race Specific Endurance Adjustments:  If you answered yes to ONE or more:

Include more threshold riding and climbing to your weekly riding volume.

Increase the length and weekly volume of your tempo riding.

Add more climbing and/or low cadence riding to your weekly rides.

Ride rolling hills at race pace tempo.

Add some threshold riding to the end of your long rides.

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