Saturday
- BIKE 2:50
- It's difficult to develop an indoor cycling workout that approaches three hours in length without stetching the bounds of your sanity! Go ahead and perform this ride outdoors if possible, and follow this slightly reduced duration ride if you're stuck indoors. The increased efficiency when riding on a trainer will make up for the reduced "saddle time".
- WARM UP
- 20:00 Gearing Pyramid:
- -- 3:00 getting to 50%, 4:00 up to 60%, 5:00 @60-70%, 8:00 @70%
- DRILLS
- These ILT drills are an excellent mechanism for balancing your pedal stroke -- I do them regularly, and it's really helped me get my cycling "feel" back quickly. Even if you're riding outside these days (a good idea), you should take some time before or after your ride to include this drill.
- 3 x 3:00 ILT w/30 sec recovery after each
- -- each repeat should be
- 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
- MAIN SET -- BIG TARGET!
- 2 x (11.2 miles / 18km / 33:00) @75% w/3:00 recovery @75% intensity
- -- hold your HR under 75% and hold a cadence of 88-92 rpm throughout
- -- straight into:
- 2 x (6.2 miles / 10km / 17:30) @80% w/2:30 recovery @60-70% in between
- COOL DOWN
- Continue spinning for at least 20:00 @60-70% -- you're deriving some
- aerobic benefit as long as you're above 60% -- then bring your HR
- back under 60% before finishing. Hold your cadence at 90+ rpm
- throughout, though you can bring it under 85rpm for the final few minutes.
- 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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