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The Workout Of The Day for Saturday, 12.22.12. “Ache-ey Break-ey Hills. With ‘I’s.”

Howdy folks,

Welcome to the day after the shortest day of the year, and to the weekend!

Today, we’re basing things on the assumption that you aren’t racing this weekend, rather, that you are training hard for the big races in January.

That being so, we’re going to hit you hard today  – and tomorrow – and you can rest your achey-breaky legs on Christmas Day.

 

So, without further ado, onward we go!

 

Get ready, the workout of the day is…

 

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.

Have fun!

M

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~ by crosssports on December 21, 2012.

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