The Workout Of The Day for Tuesday, 9.28.10 – “Variac 2×20”
Howdy folks,
The pressure is on.
I’m now living vicariously through ya’all, as it looks like my cross season may be over before it even got started. That little fender-bender I got in appears to have totally wrecked my back, and I’m completely off the bike for the immediate future.
So, it’s in your hands. You’re all riding for me, now.
Don’t forget it!
OK. Enough whinging.
As promised yesterday, today is 2 By 20 Tuesday… but I’m going to throw you a curve ball.
OK, maybe not really a curve ball, more like a slider…
Today we’re doing the Variac Two by Twenty –
–
First of all, If you haven’t got the Classic 2×20 totally wired at this point, don’t to this workout. Do the classic instead –
https://crosssports.wordpress.com/2009/09/15/workout-of-the-day-for-914-2/
OK? Good. On with the workout…
– First, warm up well.
This is going to be just like a standard 2×20 in a lot of ways, so all the usual concerns apply. Flat(ish) road, lots of space, blah blah blah. Honestly? This workout is really best done on the trainer… sorry, but hey – it’s raining here, perfect time to train inside!
– Launch into your first interval just as you would a standard 2×20. The basic outline of the workout is just like the classic –
– Go as hard as you can for 20 minutes.
– Recover for 2 minutes.
– Go again for another 20 minutes.
– Here’s where things get interesting. As you begin the interval, take note of the cadence you like to ride these intervals in.
– Got it? OK. Ride at that cadence for five minutes.
Now bump up your cadence by ten rpm, while keeping your output at the same level…
This is waaay easier with a wattage measuring device, but you can do it by monitoring HR (kinda/sorta) MPH, or RPE
– Hold that rpm level for 10 seconds, then up another 10.
– Hold that rpm level for 10 seconds, then (again) up another 10.
Hold that cadence for 2 minutes, then…
– Back to baseline cadence for 2 minutes.
Repeat entire sequence going down in cadence, so…
Down 10, 10 seconds
Down 10, 10 seconds
Down 10, 2 minutes.
Back to baseline for 2 minutes, then up again.
Repeat the whole pattern, up and down until end your twenty minutes are up.
– Rest 2-5 minutes, then go again.
Remember, the key here is to vary the cadence while keeping the intensity the same. It’s harder than it sounds, trust me!
Have fun,
MH
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