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WRI - "Double Trouble"

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Old 07-03-10, 10:52 AM
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Homebrew01
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WRI - "Double Trouble"

I was feeling a little masochistic yesterday and decided to modify the WR Interval workout. I was thinking that if starting off with a sprint is good, then ending with a sprint (like the last lap of a crit) would be better (more is better, right ??)

So I did 1 minute, starting with a sprint, hammer for 45 seconds, then jump for another sprint at the end ....... repeat 6 times ......... got a good workout .... downloaded a new graph shape to stare at blankly. I hope it helps next weekend for part 2 of the state crit champs.
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Old 07-03-10, 08:39 PM
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If you actually do that in a race aren't you setting yourself up to get caught? I thought the idea of a WRI was to get a gap and then hang on to the end. If you hold back enough to have something left for a 2nd sprint it would seem to me you risk someone getting on your wheel in which case you'll be toast.
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Old 07-03-10, 11:01 PM
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Or you just suck it up when it hurts like hell and stand up and sprint because that's what's going to get you to the line first.
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Old 07-04-10, 07:02 AM
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Originally Posted by gregf83 View Post
If you actually do that in a race aren't you setting yourself up to get caught? I thought the idea of a WRI was to get a gap and then hang on to the end. If you hold back enough to have something left for a 2nd sprint it would seem to me you risk someone getting on your wheel in which case you'll be toast.
I wasn't holding back (I don't think) .... but you might need to jump at the end if someone is closing on you.
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Old 07-04-10, 07:58 AM
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2nd ed. of Racing and Training with a Power Meter has a workout that sounds pretty similar, only its 30 sec hard, 3 min @ ftp, then a sprint.
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Old 07-04-10, 01:03 PM
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Sure you can stand up at the end of the interval, but you shouldn't be able to increase your power significantly.

You should be "sprinting", or going 100%, the whole damn time
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Old 07-04-10, 01:35 PM
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Originally Posted by ericm979 View Post
2nd ed. of Racing and Training with a Power Meter has a workout that sounds pretty similar, only its 30 sec hard, 3 min @ ftp, then a sprint.
Yep--they call them "race winning intervals"
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Old 07-04-10, 02:05 PM
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Originally Posted by bdcheung View Post
Yep--they call them "race winning intervals"
Tryin' to circumvent my trademark, dag-nab-it.
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Old 07-04-10, 10:36 PM
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It's not as simple as saying "you should have been going all-out, and shouldn't be able to get any more power"

When you stand, you employ different muscle groups, plus you can add power with your arms. So, the new muscles might have some pop, and bike swing will help with some more power.

I usually stand at :50 to see what I can get, and I get a power bump.


Originally Posted by ElJamoquio View Post
Tryin' to circumvent my trademark, dag-nab-it.
Freaking marketing departments.
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Old 07-05-10, 10:43 AM
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Originally Posted by waterrockets View Post
It's not as simple as saying "you should have been going all-out, and shouldn't be able to get any more power"

When you stand, you employ different muscle groups, plus you can add power with your arms. So, the new muscles might have some pop, and bike swing will help with some more power.

I usually stand at :50 to see what I can get, and I get a power bump.
Have you ever tried standing for the full minute?
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Old 07-05-10, 10:19 PM
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Originally Posted by gregf83 View Post
Have you ever tried standing for the full minute?
No good. I stand for 15-20s, then those muscles are blown out. I get aero and drill it seated. Near the end, I stand and pop one last time. It turns into a brief surge, and remaining power falls back in line with the descent before the jump, but the jump does get the speed up a bit.
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