Workout Of The Day For Tuesday, 10/20
Howdy folks,
How about a little bit more speed and acceleration work?
Today we’re doing Get Up & Go. Big fun!
– Warm up well.
– Find a fairly long , straight section of road. It doesn’t matter if it’s paved or dirt, but you want something with low or no traffic, flat or trending slightly uphill.
– You’re going to do 2-3 sets of intervals, intensity is more important than volume.
– Each interval will look like this:
– Start from a dead stop, with one foot on the ground – like a race start.
– Clip in and gun it, get up to full speed. Yeah, just like a race start 😮
– Back off for 5 seconds and go again – full gas – for 5-10 seconds.
You’re hitting the second effort from a fairly high speed, but don’t roll into it, get out of the saddle and peg it. Full gas.
– That’s one rep.
Got it? OK.
Here’s the hard part…
These are difficult. You want to go really damn hard. This is more important than doing a bunch of reps.
So, how many do you do?
It depends.
The stronger you are, the more you do.
If you have a power meter, you do reps until your max power on the second interval drops appreciably.
Don’t have a power meter? Go by feel. Go until you feel like you are losing power – or just do sets of 3-5.
Rest 1-2 minutes between reps, and 5-10 minutes between sets.
Have fun!
M
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