The 30min workout? What would you do?
03-19-09, 10:56 PM
#26
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With only 30 min. I just get on rollers and spin, with some 5-10 sec max efforts in the middle 10 minutes.
03-19-09, 11:23 PM
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30 mins.
After a 5 min warmup I do a max effort, breaks where I feel neccessary, and hammer as hard as I can the whole effort.
I pretend I am in a TT.
After a 5 min warmup I do a max effort, breaks where I feel neccessary, and hammer as hard as I can the whole effort.
I pretend I am in a TT.
03-20-09, 03:06 PM
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5' WU
5' @ 85%
5' @ 90%
5' @ 95%
5' @ 100%+ (all out 5' TT)
5' cooldown.
that should give you a solid 20' @ 92-95% AP, and by the time that final 5' interval comes, you should be really warm and opened up, prepared for a good effort.
Also:
8' WU then 3 of these done on the steepest hill you got:
90" uphill
coast down (about 45")
60" uphill
coast down (about 30")
30" uphill
3' recovery.
theses should be done pretty darn maximally. They address AWC and recovery speed. they should be damn tough.
-L
5' @ 85%
5' @ 90%
5' @ 95%
5' @ 100%+ (all out 5' TT)
5' cooldown.
that should give you a solid 20' @ 92-95% AP, and by the time that final 5' interval comes, you should be really warm and opened up, prepared for a good effort.
Also:
8' WU then 3 of these done on the steepest hill you got:
90" uphill
coast down (about 45")
60" uphill
coast down (about 30")
30" uphill
3' recovery.
theses should be done pretty darn maximally. They address AWC and recovery speed. they should be damn tough.
-L
