Since A'jet posted his get ready for the 76 mile 7000 feet of climbing race, I thought I would post the pics from track workout this morning getting ready for weekend racing at the track - a sprint tournament on Saturday (my birthday) and 4 races on Sunday.
Every Tuesday, a group of us get together for a workout with many between 55 to 71. This is the advanced group training P/1/2/3. I sneak in as a lowly Cat 5 with permission from the leader. It starts with a 40 lap warmup. We then decide what we want to do for the morning with some wanting more sprint work and others endurance. We work out as a team in 3 to 5 person groups in formation. The workout typically takes 3 hours and covers 38 to 40 miles. It starts with a 40 lap warmup and followed by 100 meter jumps. We then decide what we want the rest of the session to be.
When I first started attending these sessions, it was really hard for me. I had trouble surviving the 25 mph pulls let alone a 30 mph pull and then do another interval. Over time, I have improved and now I can keep up with no problem. They still kick my butt sprinting but that is improving as well.
I have a blast at these workouts and racing at the track. It is a great adjunct to my road cycling and does wonders building the engine. At the finish, I rewarded myself with a Muscle Milk: 20 gm of protein drink.
Here is this morning's workout:
40 lap warmup with accelerating speed as we go finishing at ~30 mph.
4 - 100 meter jumps. These are max sprints from a 10 mph rolling start - full recovery.
The next is are a series of team pursuits with 1/2 lap pulls with a one lap rest between sets. Generally, these are performed at ~25 mph with finishing laps 28 to 30 mph.
3X4 (3 sets of 4 laps)
2 lap rest
2 lap rest
3 -1 1/2
2 lap rest
6 lap rest
The next were two flying 200 meter sprints with full recovery between each one. Speed achieved is 34 mph.
After the sprints we practiced full power standing starts. I did two of these. This is the closest thing to weight lifting on a bike you can get.
I then did some 18 to 20 mph recovery laps in the pole lane and at the rail.
Here are the charts. I used a 49/16 for warmup and a 49/15 for all the rest of the workout.
This one is average speed versus distance
Max heart rate over a .1 mile distance versus distance.