Workout Of The Day for Tuesday, 12/1…”Two Minutes…”
Howdy folks!
Well, it’s the last push to nationals.
Some of you will be racing this weekend, and some not. I will post workout options for people who aren’t racing but need to get some work in the weekend before Nats – so don’t forget to check in this weekend.
The basic schedule the rest of the way to Nationals will assume a race on Saturday at Nats.
If you’re racing earlier in the week, you will want to change things up a bit. I will try to get the workouts for next week up far enough in advance that you can work out the changes pretty easily.
For today, regardless of when/if you’re racing this weekend, the workout is Two Minutes To Midnight.
Warm up well.
Find a relatively flat, traffic free stretch of road.
(You are going to do 2 minute long, full-gas intervals, so make sure you have enough road to get ’em in…)
This one is pretty simple.
Roll up to full speed on your bike.
Hit it hard. Start the timer. Full-gas effort for two minutes.
Recover for 2 minutes.
Go again.
you are going to do six 2 minute intervals, with 2 minutes recovery between each one.
That is one set.
Do two or three sets. Five minute rest between sets.
You want to go as hard as you can while still completing all the intervals at a relatively comparable rate of exertion; at this point in the season, that should mean you are going pretty damn hard 😮
These aren’t sprints, but they aren’t that far off. R.P.E. , wattage, etc. should be a “fair bit” above your 20 minute level – if you have a power meter, you want to get these as close to your CP 2 as possible, but realistically most people can only do these at around CP6 – 10, so don’t feel bad!
Have fun!
M
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