From Chris Carmichael GO HARD (AT LEAST ONCE A WEEK) Time-crunched athletes struggle with the conflict between the old-school philosophy of slowly building an aerobic base with long low- to moderate-intensity rides and the new-school philosophy of using higher-intensity intervals in a lower-volume training program. If you have fewer than 8 hours a week to devote to training, it’s critical that you incorporate at least one hard interval workout per week during November and December. If you can do two interval workouts, even better, or one hard interval workout and a hard group ride. The intensity from these sessions helps to maintain or improve your power at lactate threshold, and that’s a fitness marker you want to preserve now so you don’t have to work so hard to regain lactate threshold power in January. The workout below is a good one to incorporate, either indoors or outdoors: Threshold Ladders: 3 x 10 minute intervals with 2/4/6 minute segments. Components of each 10 minute interval - start out with a 2-minute max effort (PowerInterval intensity, 10/10 perceived exertion, 100+rpm cadence) - progress to 4 minutes at ClimbingRepeat intensity (8-9/10 perceived exertion and 90-100rpm) - final 6 minutes at Steady State intensity (8/10 perceived exertion, 90-100rpm). The idea is that you generate a lot of lactate in the first two minutes and then have to continue riding at a relatively high intensity while processing and utilizing that lactate for fuel. Take 5 minutes easy spinning recovery between intervals.
Posted on: Sat, 15 Nov 2014 20:39:48 +0000
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