Hi,

tonight we’ve got plenty of time to warm up before we start 40 minutes worth of SFR work ((steady strong climbing at ME (medium) effort level)).

We’ll finish with a 15 minute flat road cycling in and out of ME and AT efforts. Light fast spin to cool down, and we’ll be good to go.

Hope to see you there. —-Pat

10 minutes warm up

10 minutes accelerations: establish flat road ME Tempo and practice accelerations (higher efforts but not all out)

 

Strength work:

2 X 6 minutes fast SFRs (18 revs per 15 sec Tempo)

2 min jog between each

4 X 4 minutes slower SFRs (12 revs per 15 sec Tempo)

2 min jog between each

 

4 min easy light spin moving into 4 min flat road ME Tempo

 

15 min flat road Tempo cadence: 4 min ME 1 AT1/ 3 min ME 2 AT1/ 2 min ME 3 AT1

Easy for a couple of minutes

 

5 minutes working from flat road Tempo to no resistance light fast spin

Cool down