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Today’s workout is 20/10/5 get ups. Here’s how they work:

Warm up well, and by that I mean roll around for 10 minutes or so. Then, get ready to rock.

You’re going to ride intervals of 20, 10, and 5 minutes, with 2 minute rests between them. The idea here is to ride each interval as hard as you can, with a consistant level of effort, leaving sufficient energy to finish the final interval in the set, at the same output as the first.

Make sense? basically, you’re doing a 20 minute TT, followed by a 10 minute TT, followed by a 5 minute TT. Here’s the fun part – “get ups.”

What the heck is that?

You stand up for part of the interval, maintaining the consistant TT style output. Don’t surge when you stand up, keep it steady. Here’s how this works:

Start the first interval out of the saddle, and stand for the first 30 seconds. After those 30 seconds are up, sit down. Keep the effort going, and consistant. Stay seated for the next 1:30, then stand for 30 seconds. Repeat to the end of the interval, and follow this format for the successive intervals.

Tips:

– I do these on the trainer, with a stopwatch on the bars and an Ipod blaring in my ears. Start the stopwatch at the beginning of the interval, and the format is really easy to follow; you stand up for :30 at the 2:oo, 4:00, 6:00, etc. mark(s). Get it? It’s easy!

– A power meter will help you to keep the level of intensity constant. You really want the power output to be as steady as possible with these. If you don’t have a PM, do these on the trainer, and choose a gear ratio and a cadence, and stick to that for the duration – instant home made ergometer.

– Have fun!

M

~ by crosssports on September 11, 2009.

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