Making a kilometer blurry
Join Date: May 2006
Location: Austin (near TX)
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+1 to intervals.
No more than one workout in a given zone per week. I like to do 15s sprints, 1 minute intervals, and 4 minute hill repeats each week. If I only get one of those, I never, ever miss my 1 minute interval workout.
Varying the recovery is good too. I do my hill repeats with just 1 minute recovery (4 on, 1 off). My 1 minute intervals are usually full recovery, but it's good to go equal time sometimes as well.
duke_of_kent's pyramids are a great workout, but you have to watch it and make sure you don't burn out from all the suffering if you do that workout frequently. Some people enjoy or tolerate pyramids, but they aren't for everyone.
That said, another great pyramid for crits is a sprint pyramid: 6 minutes of hell -- 5s on, 5 off, 10 on, 10 off, 15-15, 20-20, 25-25, 30-30, 25-25, 20-20, 15-15, 10-10, 5-5. Each sprint is absolutely 100% -- DO NOT PACE YOURSELF -- just explosive, from the drops, crank-bending, trying to rip the cleats off your shoes and break something.
I've never had the motivation to do more than one sprint pyramid. I usually only have the motivation to do a handful in an entire season. They really, really hurt.
Last edited by waterrockets; 04-01-07 at 11:06 PM.