BT: Warm up 20-30min. then on 6-8% grade do 5 x 3min at CP6 (3min recovery) STANDING all the way up. Head up. Otherwise zone 1-2.
CP6 BTW currently equals 424 watts. Allow me to translate this workout into terms more accessible to non bike racing nerds:
Go for a bike ride alone because none of your riding friends would do this crazy shit with you. Warm up for 20-30 min, easily - but not so easily that your legs aren't ready for the suck part that's about to start when you get to that 6-8% hill. Then, get up out of the saddle and mash the pedals until the power meter says 424 watts and hold that for three very LONG minutes. Then take a break for a very SHORT three minutes. Repeat this exercise FIVE times.
This is what yesterday's workout looked like:
If you're really interested in a visual graph of my self imposed suffering you can click through to an interactive version - yay isn't technology cool?
Readers with a keen eye and a disciplinary disposition will notice this work-out lasted for only 57 minutes - when the scheduled time was supposed to be 90. Okay - I was short on time so basically got right to the suck part with less than a proper warm up. I should get something for that, right?
Well that's what I'm trying to get at here. I made a commitment to do this thing. I pay a coach to dream up these daily suffer sessions and I told the world that I'm going to go to Belgium and race in arguably the most competitive amateur racing on the planet! Do you think I spring out bed every morning, shouting for joy at my dose of hill repeats, or cardio endurance threshold intervals, or sprint drills? No I don't, but they are making me faster and fitter and just maybe I'll be there when it counts.
If you're really interested in a visual graph of my self imposed suffering you can click through to an interactive version - yay isn't technology cool?
Readers with a keen eye and a disciplinary disposition will notice this work-out lasted for only 57 minutes - when the scheduled time was supposed to be 90. Okay - I was short on time so basically got right to the suck part with less than a proper warm up. I should get something for that, right?
Well that's what I'm trying to get at here. I made a commitment to do this thing. I pay a coach to dream up these daily suffer sessions and I told the world that I'm going to go to Belgium and race in arguably the most competitive amateur racing on the planet! Do you think I spring out bed every morning, shouting for joy at my dose of hill repeats, or cardio endurance threshold intervals, or sprint drills? No I don't, but they are making me faster and fitter and just maybe I'll be there when it counts.
dude Jim... your coach sounds awesome. and it's inspiring to see you going beyond your limit, simply to raise the level of that limit.
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