Ok, so many of you guys have probably seen my jokes about crits. Oh yes, I love them. Well actually I do (mental) but my body doesn't (physical). I have some "spinterval" workouts on my calendar this month as part of a bunch of things to help me get better at surges and so forth.
Here is the workout:
6-8 second sprint at CP0.2 with 1 minute recovery. Repeat this 2 more times then do 5' at CP6.
Rest 8 minutes then repeat the above thing 2 more times.
I have no problem doing steady efforts at CP6 for that length of time, but when I have to do some hard sprints before hand...oh boy! I did these for the first time last week and I could only barely get into the CP6 zone for the first rep and then I was in CP12 for the next two.
The question is what should I try next time I do these? What is the critical part of the workout? Or is that dependent on the individual? For me, I have a hard time with speed surges and following accelerations if that helps at all.
If I have a hard time getting into CP6 with the 3 sprints in front of it, what should I try instead?
(1) try CP6, but for 3-4 minutes instead of 5
(2) do 2 sprints in front of the CP6 instead of 3 sprints
(3) instead of riding for 5 minutes at CP6, do the same except at CP12
(4) take more than 1 minute recovery between sprints
(5) take more than 8 minute recovery between each set
(6) say screw it and go have a cold one