The Workout Of The Day for Sunday, 8.28 – “Totally out of catchy titles.”
Howdy folks!
Sorry this went up so late. I had a looong day….
I’m guessing some of you did as well. Remember, if you’re feeling totally spent, take it a little bit easy if and when you need to! I throw a lot of workouts up on here, and honestly not too many people should be doing all of them…
Having said that, here are some more workouts 🙂
As we discussed yesterday, many of you should probably be out racing today.
Nice.
Have fun, ride hard, kick some “A.”
Not racing?
Tired from the week?
You’re doing a two hour Easy Rider –
Hop on your bike. Spin around a flat, easy circuit for a couple of hours.
No sharp or hard efforts, just take it slow and easy.
Enjoy the day.
Stop to smell the flowers and stretch at some point during the ride, maybe about 1/2 way through.
Have fun!
Feeling great? Motivated to do some work?
OK.
Today you’re hitting the road (or the trail!) and doing –
The Hills Have “I”s
(“I” is for “intensity.”)
Warm up, ideally in the course of a ride out to some pretty darn hilly terrain.
Find a hill – or a series of hills – that will take you 5,10,15 minutes to climb at pretty darn close to race pace.
Hit the base of the climb hard, out of the saddle, and accelerate into it.
Sit down when you feel you’re starting to lag, and drop a couple of gears. Spin (but still fast, IE about the same as your 2×20 minute level.)
Stay seated until you are breathing a little easier, then…
Out of the saddle, Attack! Hard like you did at the base of the climb.
Same as before, when you start to lag, sit down, spin.
Repeat to top of climb.
At the top of the climb, get out of the saddle, and accelerate as the grade eases. Power over the top and well into the descent, until your speed is great enough that coasting is faster than pedaling.
Coast/spin to bottom of climb.
Pedal at moderate intensity (IE – 2/3 of your 2×20 minute level,) for roughly equal to the amount of time it took to complete the entire climb, or until you get to the next hill, whichever is greater.
Repeat 3-5 times, or until you are spent, or until you run out of time.
If you do more than 3 repeats, spin easy for 5-10 minutes after 3rd repeat.
Total duration should be 2-4 hours, longer = more climbs.
If you do 4 hours plus, you’re either really damn fit, or you’re kidding yourself.
Better to go shorter and harder than to extend the ride and slow things down.
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