The Workout Of The Day for Wednesday, 12.14.11. – “You’re a Pepper…”

Howdy folks,

It’s Wednesday, and usually this means it’s Skills Day… Not today , though. Today, we’re going to go back to a classic and do…

the Slow Roast 

– 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.


– 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


If you really feel like you need some skills work today, head on down to the right side of this page, and type “Wednesday” into the search box. A whole bunch of stuff will pop up, and hopefully som of it will stand you in good stead 🙂




~ by crosssports on December 14, 2011.

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