Crosssports's Weblog

Howdy folks,

After yesterday’s ridiculous entry, I’m going to keep it short(er) today.

The blog entry, that is… not the workout. We’re actually going to go a little bit longer today – duration-wise – on the workout.

We’re going to go back to a classic, and do the Slow Roast today –

– first of all, this one is a little bit longer than most of the workouts we do – you’re looking to budget 2-2 1/2 hours.

– No real warm up effort required for this one, either. You can pretty much hop on the bike and go…

– So, hop on the bike.

– Ramp up to a level that’s roughly 20 beats below your zone 5 heart rate level or a wattage that’s 25% below your “Classic 2×20″ average, or just at the limit of comfortable conversation. You can talk comfortably, but any harder and you couldn’t.

– Hold at this level for the duration of the ride – ideally for 2-2 1/2 hours.

– Go home, eat, relax, recover.

Notes:

– Yeah, this exercise is just as simple as it sounds. Nice not to have to use the stopwatch, eh?

– Yeah, this is a “Dead Zone” exercise. Don’t worry about it – there’s method to the madness, I promise…

– If you’re hammered from yesterday, take it easy today instead, and do an hour long recovery ride

Have fun,

M

~ by crosssports on October 13, 2010.

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