Week 6
I know this is repetitive, even cut and paste, but I want to really build these capacities in you guys, so you can all be killers. Plus, you gain real benefits from the work, so without further ado:
Tuesday - VO2 Max Day! -- Essentially, efforts between 3 and 8 minutes.
Warm up then do 5 efforts from the bottom of the downhill (or the end of the chute) Choose a starting spot and keep it consistent. Then go all the way to the top of the hill, or mid-point of the hill, or bottom of the hill. It doesn't even matter, just keep track of where you start and stop the interval. Keep those spots consistent as you'll be doing this workout for the next three-four weeks on Tuesdays. You'll want to compare times to see how you're progressing (provided wind and temperature are similar from week to week).
Wednesday - 2x2lap TT day. Work on being consistent for both efforts. If anything make the second effort faster than the first. And when you're finishing the effort, keep that gas on for the last minute (think of the work you've done the last three weeks).
Thursday - group ride working on team work and rotating smoothly. Paceline practice. Finish off the day with a set of lead outs. Make two teams and keep working on that skill!
Friday - openers.
Sat / Sun - race and ride!
So this was 3 weeks ago. Just got back from my TTs:Edwin Ortiz said:Hey just out of curiosity, have you guys been timing yourselves for the TT efforts? I havent been able to get out at 6 am since my willpower is nowhere near yours but I did manage to get out a little later in the morning and did the TT. I was on my 20 pound training hack, if that means anything.
First effort: 20:19
Second effort: 20:36
Avg: 20:27.5
Good to see you out Jules.
Park was so lush. Despite the random frustrations, at the end of the day it is certainly a pleasant place to spend a morning.
Warm
up then do 5 efforts from the end of the
chute to the TOP OF THE HILL! You want these to be longer.
Wednesday - 2x2+lap TT
day. We're changing things a bit. Concentrate on steady up the hill to not go too hard and steady hard pressure whenever the road tilts down. You're trying to keep the effort consistent. For these efforts, start by the Zoo and go up the hill. Continue the TT efforts, but instead of stopping after 2 laps by where you start (Zoo), continue up the hill and END AT THE TOP OF THE HILL! So, you'll have three trips up the hill. The first time up will feel easy, so don't push too hard.
Thursday - time for some sprints. For today, warm up with some 30s-1min fast spinning (100+rpm) efforts in a small gear (39x17). Then do three 10s-15s efforts per lap. Riding very easy in between efforts. Do the sprints in the 39x17 or 19. Start them from around 10 mph. Hands in the drops and concentrate accelerating for the full 10-15s. Probably 8-12 pedal strokes.
Friday - openers.
Sat / Sun - race and ride!
Squats are awesome...one of my favorite leg exercises along with deadlifts and lunges!Jules said:Sorry to miss you guys today; did squats for the first time in about a decade yesterday afternoon; slept like a dead ox.
