Saturday, January 31, 2009

weekly wrap up

video

workout completed today:

BIKE 2:20
WARM UP
20:00 Gearing Pyramid: 3:00 in easiest gear,
5:00 in next gear, then 5:00, finishing with 7:00.
-- your HR should be @70% during the final 6:00
DRILLS
3 x 4:30 Variable Gearing set w/30 sec recovery
-- every repeat should be as follows:
3 x thru the following:
40 sec in "medium" gear;
20 sec in "easy" gear;
30 sec in "hard" gear
MAIN SET -- BIG TARGET!
This is a significant set that should be done indoors, if possible, for the sake of consistency. You'll be putting in a substantial distance at different intensities, giving you a chance to gauge your progress to this point in the season.
3 x (6.2 miles / 10km / 18:00) @75% w/2:00 recovery @60-70% intensity
#1 & 2@75%, #3 @84%
-- straight into:
3 x (3.1 miles / 5km / 9:00) w/2:00 recovery @60-70% in between
#1 @75%, #2 & 3 @84%
COOL DOWN
Continue spinning, bringing your HR back under 60% before finishing.
Hold your cadence at 90+ rpm throughout.
RUN 0:40
This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.

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