coming off base phase/when to up the pace.

[TheEd]

learn to 'spin' correctly and how to sit, then cycling can be used effectively for recovery. Not 'GYM' spinning, try not to work the quadriceps, only cardiovascular

the session pace sounds reasonable, consider starting the 5k paced closer towards 18 minutes and accelerate to 17.30 pace

please ask for clarity

TheEd