Workout Of The Day for Tuesday, 10/6…
Hi
Ready for some hard work?
OK.
Today’s workout is Mixed Messages #1
Here’s what it looks like:
– Warm up well.
– Ride one 20 minute interval at the Classic 2×20 pace.
– Recover for about 5 minutes.
– Ride one or two sets of the Short Hill Repeats.
– Recover, ride home and relax.
Details?
– Figure out a good place to do this. I’m lucky, and have the perfect hill for the repeats 2 blocks from my house. I do the 20 minute effort on my trainer. If you’re a Seattle person, This exercise works great on Mercer Island. Ride the 20 minute effort out to the base of the wall, and do your repeats there…
– Confused about the 20 minute effort? Look here: https://crosssports.wordpress.com/2009/09/15/workout-of-the-day-for-914-2/
– Here’s the Short Hill Repeat protocol:
– Find a short, steep hill. You’re looking for something that’s barely rideable in your big ring, but probably better done in the small ring. You’re going to be doing intervals that are about a minute in duration, so find a hill that’s the right length, or pick a landmark that takes about a minute to get to if you’re really charging.
The format for the intervals:
– You’re going to do one or two sets of ten, with a 5-10 minute break in between.
No more than 10 minutes. Shorter if you can.
The rest period is highly dependent on your fitness level. You’re looking to go for the second set as soon as you are rested enough to do it at the same level output level as the first.
Yikes.
These are full-gas efforts. Go as hard as you can for each interval, with the understanding that you are doing 2 sets of ten, and you want to finish the damn workout.
Try to maintain a consistant level of output for each interval; don’t surge and fade.
If you have a powermeter, you are trying to maintain a consistant output level for the duration of the interval. If you don’t have a pm, pick a gear and a cadence and stick with it.
We’re hoping to work on your power a bit here, so if you’re up to it, look to do these intervals in a gear that is just bit taller than you are comfortable. Would you usually climb this hill in a 46×25? Go 46×23. Yarrggghhhh!
Start each interval standing, but sit your ass down as soon as you get up to speed, and do the rest of the interval seated.
Don’t stand up!
Have Fun!
M
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