"The 33"-Road Bike Racing - 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?

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 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?

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

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

Zimbo beat me to it

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??

ha ha, that looks straight out of trainingpeaks.com "Virtual Coach" :D

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.

ha ha, that looks straight out of trainingpeaks.com "Virtual Coach" :D

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.

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.

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.