Hi…

tonight’s work….lots of  warm up time followed by steady warm tempo efforts (both flat road and climbing tempo) to start class. At the end, we’ve got four 3 minute all outs…..

Hope to see you there!

—–Pat

15 minute warm up

 

8 min ME TT style

2 min break

 

8 min fast easy SFRs (18-20 count)

2 min break

 

8 min ME TT style

2 min break

 

8 min fast SFRs (18-20 count)- 2 down 2 up X 2

2 min break

 

5 min set: 30 seconds on/ 30 seconds off (Crystal Method)

2 min break

 

3 min set: 10 seconds run/ 50 off X 3

1 min break 

 

 

4 times 3 min ALL OUT EFFORT / 2 min break tween each 

 

 

6-8 minutes gradually and easily picking up leg speed- 2 minutes fast SFRs- 2 minutes flat road- 2 minutes slight downhill- 2 minutes super downhill resistance 

 

spin it out lightly for the minute to cool down…..

 

Hi,

hope to see you there for this one! —Pat

6 minutes warming up: up and down out of the saddle

 

6 minute progression to hot effort seated /short break 

 

20 minute progressively hot climb mostly out of the saddle (no specified resistance- just enough to climb out of saddle and work to a hot effort)

2 min up 2 down/ 3 up 2 down/ 4 up 2 down/ 5 up

Few minutes break to move on to flat road work

 

8 minutes seated tempo (23-27 revs per 15 seconds) with medium endurance effort level  

2 minutes break (jog out of saddle) 

 

15 minute tempo block cycling in and out of ME and AT1):

4 min ME 1 AT1/ 3 min ME 2 min AT1/ 3 min ME 2min AT1 last 15 sec full gas sprint effort) 

2 min break 

 

15 minute tempo block cycling in and out of ME and AT1:

3 min ME 2 min AT1 last 15 sec full gas sprint effort X 3

2 min break 

 

6 minute Tempo set mostly in AT1: take a few minutes to establish ME Tempo, then ramp it up to hot AT1 effort last 15 seconds full gas sprint 

 

Cool down

Hi…

tonight starts with climbing drills at ME effort level, then sprint sets with ME efforts between. No “breaks” are planned. This should be good for endurance….Hope to see you there! —Pat

10 minute warm up to ME effort level

 

16 minute ME Climb: 1up 1 down/ 2 up 1 down/ 4 up 1 down/ 6 up  

 

4 minutes ME seated

 

6 min faster SFRs (18 revs per 15 sec)

 

4 minutes ME seated

 

3 x 4 minutes heavy SFR sets (10 to 12 revs per 15 seconds)

2 minutes ME between each

 

 

5 minutes set- 8 second runs/52 seconds off X 5

 

4 minute medium endurance set

 

5 minute set- 30 seconds on/ 30 seconds off X 5

 

4 minute medium endurance set

 

5 minutes set- 15 second run/ 45 seconds off X 5

 

4 minute medium endurance set

 

5 minutes set- 30 second run/ 30 seconds off X 5

 

Cool down.

Hi,

tonight we’ve got lots of ME Tempo efforts, both flat road and seated climbing. We’ll finish it off with two Flying 40’s sets. —-Pat

8 minutes easy warm up: easy out of saddle jogs

 

8 minutes seated Tempo ME effort

Short break

 

8 minutes seated Tempo escalating from ME to High effort

2 min break

 

22 minute mostly seated Tempo climb with faster SFR count (18 revs per 15 seconds) :

6 minutes down

2 up

6 minutes down

2 up

6 minutes down (these last 6 minutes escalate the effort from ME to high)

3 minute break

 

Two Flying 40 sets: flat road resistance riding 40 seconds hard followed by 20 seconds off X 10

Go right into 5 minutes ME seated Tempo

3 minutes break between the two sets

 

Cool down

Hi….

here’s a good one. A nice mix: a free climb (not SFR style) followed by seated Tempo work…

—-Pat

8 minutes warming up: up and down out of the saddle

 

6 minute progression to hot effort seated/short break

 

20 minute progressively hot climb mostly out of the saddle (no specified resistance- just enough to climb out of saddle and work to a hot effort)

Few minutes break to move on to flat road work

 

8 minutes seated tempo (23-27 revs per 15 seconds) with medium endurance effort level

2 minutes break (jog out of saddle)

 

15 minute tempo block cycling in and out of ME and AT1):

4 min ME 1 AT1/ 3 min ME 2 min AT1/ 3 min ME 2min AT1 last 15 sec full gas sprint effort)

2 min break

 

15 minute tempo block cycling in and out of ME and AT1:

3 min ME 1 min AT1 last 15 sec full gas sprint effort X 3

2 min break

 

6 minute Tempo set mostly in AT1: take a few minutes to establish ME Tempo, then ramp it up to hot AT1 effort last 15 seconds full gas sprint

 

Cool down

Hi….

I’ve been looking through my old race training workouts. One of the toughest, if not actually the toughest, was the 6 times 4 minutes V02 Max efforts. That’s a fancy way of saying “all out” efforts. To achieve maximal oxygen uptake (measured in milliliters of oxygen used in one minute per kilogram of body weight), you’ve got to go all out.

So, I’m offering that as an option tonight. Six 4 minute all out efforts. Of course, if “all out” is not right for you, please choose your effort level.

As always, listen to your body, and your needs. You are most welcome to come and ride at the effort level that you enjoy, and is good for you.

Here’s the plan, Stan:

Warm up- 9 minutes: 3, 3, & 3 seated

 

6 minutes seated ME last 30” AT

Spin

 

6 min SFR in ME (18 revs per 15 sec)

Spin

 

6 minutes seated ME last minute AT

Spin

 

6 min SFR in ME (18 revs per 15 sec)

Spin

 

6 min seated ME last minute AT

Spin

 

6 X 4 minute V02 Max intervals 3 minutes rest between each

V02 Max refers to maximal oxygen uptake. Maximal oxygen uptake is achieved through an All Out effort.

Check out tonight’s workout. Sure hope to see you there!

—-Pat

12 minute warm up 

 

6 minute progression seated flat road effort

 

 

6 minute fast seated SFR set (18 revs per 15 seconds) 

2 minute jog 

 

4 X 4 minute heavy SFRs (12 revs per 15 seconds)

 

2 min jog tween each 

 

5 minute accelerations set: natural comfortable accelerations 

 

6 minute flat road ME set/ jog break 

 

10 minute set: 3 min ME+ 2 AT1/ 2 min ME + 3 AT1 

2 min break 

 

15 minute set: 3 min ME+ 2 AT1/ 2 min ME + 3 AT1/ 1 min ME+ 4 AT1 

 

Decompress & cool down

Hi!

Here’s a good one. Lot’s of steady tempo flat road work cycling in and out of varying effort levels…Some climbing drills…And, finishing with 15 minutes flaming hot time trial effort….Hope to see you there! —Pat

10 minutes warm up 

 

15 minutes steady flat road work with different effort levels:

3 min ME/ 3 min AT/ 3 min LE/ 3 min ME/ 3 min AT + full 15 second sprint at end

2 min break 

 

6 min seated fast SFR 

2 min break 

 

2 X 4 min slow SFR 

2 min break between each 

 

Back to flat road work. 15 minutes steady flat road work with different effort levels:

3 min ME/ 3 min AT1+full 15 second sprint/ 3 min LE/ 3 min ME/ 3 min AT1+ full 15 second sprint

2 min jog break

 

15 min seated AT1 set. Full 15 second sprint every 5th minute.

 

Cool down.

A nice mix of steady flat road work and mixed strength and out ofthe saddle climbs. I’m super looking forward to it…

Hi,

Lots of tempo riding tonight: keeping your cadence with varying resistance/effort levels. It takes concentration, and some commitment (I can’t believe I used that word!). The tempo sets should be a slow burn with a short intense ending. We’ll get in our strength sets too with some SFR work, and some isolation sets. Sure hope to see you there! —Pat

10 minutes warm up 

 

15 minutes steady flat road work with different effort levels:

3 min ME/ 3 min AT/ 3 min LE/ 3 min ME/ 3 min AT + full 15 second sprint at end

2 min break 

 

6 min seated fast SFR

2 min break 

 

6 minute same SFR resistance: out of the saddle isolations

 

2 X 4 min slow SFR 

2 min break between each 

 

Back to flat road work 15 minute set:

3 min ME/ 3 min AT1+full 15 second sprint/3 min LE/3 min ME/ 3 min AT1+ full 15 sec sprint / 2 min jog break

 

Harder 15 minute Flat Road Set:

3 min ME/ 3 min AT1+ full 15 second sprint/ 3 min LE/ 6 min AT1+ full 30 second sprint

 

Cool down

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