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  1. #1
    Senior Member Snicklefritz's Avatar
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    What is my coach talking about here?

    My workout tomorrow is the following:
    BT: 'Sprintervals.' 3 sets of (3x6-8 seconds at CP0.2 with 1 minute recoveries, then 5 minutes at CP6). 8 minutes between each set. High rpm. Aero position.)

    I don't know if I'll hear back from my coach in time to get the details on what he means. Anyone else
    know what I am supposed to be doing exactly?

    So I start with a 6-8 second sprint at CP0.2, recover for 1 minute then 5 minutes at CP6. OK, but then what after that? am I supposed to go directly into the next sprint? I see that I am supposed to do 3 reps of these, but what is the rest period between each rep? Or is there none?
    Am I only supposed to be resting between sets?

  2. #2
    Carpe Diem bdcheung's Avatar
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    I can't tell if you're joking, Snickefritz... Your coach says there's an 8 minute rest between each set.

    Sooooo:
    6-8 seconds @ CP0.2
    1min Recovery
    5min @ CP6
    8min Recovery
    Rinse, repeat 2 more times.
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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  3. #3
    Senior Member Snicklefritz's Avatar
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    Quote Originally Posted by bdcheung
    I can't tell if you're joking, Snickefritz... Your coach says there's an 8 minute rest between each set.

    Sooooo:
    6-8 seconds @ CP0.2
    1min Recovery
    5min @ CP6
    8min Recovery
    Rinse, repeat 2 more times.
    I'm not joking because he has 3x in there twice.
    "3 sets of (3x6-8 seconds...yada-yada)

    3 sets of the thing in parentheses, then 3x inside the parenthesis...
    So is he telling me to do 3 sprints (with 1 minute recovery) and then do a 5' effort - and THAT equals one set? Or does the 3x on the inside apply to something else?

  4. #4
    Senior Member zimbo's Avatar
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    Each set looks like this:

    Sprint from drops for 8 seconds
    Recover 1 minute
    Sprint from drops for 8 seconds
    Recover 1 minute
    Sprint from drops for 8 seconds
    Recover for 1 minute
    5 minutes at CP6
    Recover for 8 minutes

    And you're going to repeat that three times.

    --Steve

  5. #5
    Carpe Diem bdcheung's Avatar
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    oh. Maybe he meant:

    6-8 sec @ CP0.2
    1min rest
    6-8 sec @ CP0.2
    1min rest
    6-8 sec @ CP0.2
    1min rest
    5min @ CP6
    8min rest
    Repeat 3x
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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  6. #6
    Carpe Diem bdcheung's Avatar
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    Zimbo beat me to it
    "When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
    ΛΧΑ ΔΞ179 - 15% off your first Hammer Nutrition order!

  7. #7
    Killing Rabbits
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    how about

    6-8s
    1min rest
    6-8s
    1min rest
    6-8s
    8min rest
    6-8s
    1min rest
    6-8s
    1min rest
    6-8s
    8min rest
    6-8s
    1min rest
    6-8s
    1min rest
    6-8s
    8min rest
    5min CP6

    ???

    I just hate it when sets end on rest and then call for rest... do you do both rest periods??

  8. #8
    semifreddo amartuerer 'nother's Avatar
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    ha ha, that looks straight out of trainingpeaks.com "Virtual Coach"

    I would vote with zimbo, if this were a poll.


    BTW, when you guys have semi-tricky workout plans like this, what do you do to remember it? Write it down on a PostIt and stick it to your bars, or???

    I've seen some crazy-ass stuff come out of Virtual Coach, kinda like this but even more twists and turns. 30 minutes into the workout I am usually making stuff up.
    Can you pass the test?
    Yield to Life.

  9. #9
    Senior Member Snicklefritz's Avatar
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    Quote Originally Posted by 'nother
    ha ha, that looks straight out of trainingpeaks.com "Virtual Coach"

    I would vote with zimbo, if this were a poll.


    BTW, when you guys have semi-tricky workout plans like this, what do you do to remember it? Write it down on a PostIt and stick it to your bars, or???

    I've seen some crazy-ass stuff come out of Virtual Coach, kinda like this but even more twists and turns. 30 minutes into the workout I am usually making stuff up.

    Yeah, sometimes I write it and tape to the bars.

  10. #10
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    Quote Originally Posted by Snicklefritz
    Yeah, sometimes I write it and tape to the bars.
    Do you do these intervals on rollers or a trainer? I couldn't imagine doing this on the open road with cars around.

  11. #11
    Senior Member Snicklefritz's Avatar
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    Quote Originally Posted by KramerTC
    Do you do these intervals on rollers or a trainer? I couldn't imagine doing this on the open road with cars around.

    I do them outside on farm roads where the traffic is really low.

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