Posts Tagged ‘road cycling’

I swear, one of these days I will get caught up on my posts. The type “A” personality that I am won’t let me just crank through (no pun intended) to get these added to the blog. Anyway, this week I focused on 5 minute blocks.

After a long warm up which consists of a pyramid plus a couple of minutes of spin ups, we start off with the 1st of five 5 min intervals. These 5 min blocks are meant to simulate the changing pace and gearing of road or mountain bike racing. Start off in base gear then go into a tempo paced block. This is a threshold pace maintaining 95 + RPM’s and approaching your Lactic Threshold (LT)  or 90% + of your max HR and / or Power output. Next, add a few gears and slow it down, then add a few more and slow it down again. Back off for :30 sec and take a working recovery, then its back on the gas at the Tempo / Threshold pace. Back down a few gears and sprint it home.

The second interval is similar to the first with a little different variation. Again, start off in base gear, then go “uphill” by adding a couple of gears. Add a few more and slow the legs down a little more before taking another :30 sec working recovery. Back on the for a minute at tempo / threshold pace. Next add a few gears for a strength section then finish out with a fast sprint.

I’m changing up the 3rd set by doing true threshold intervals. Just like last week, these are 5 x :30 sec all out intervals followed by :30 sec easy. These will have you at your VO2 max or 100% of your max heart rate (HR) and power (watts). Shoot for 2-3 gears over your base and 100+ RPM.

The last 2 sets are a repeat of the 1st two 5 min intervals.  Be sure a take a nice long cool down after this workout and include some fast segments to help flush out the legs.

Ride strong, ride FAST!

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