April 2 10am Ride Notes

Dave’s Life Tip: Watch Some Good News with John Krasinski- It is a bright spot in the day. https://www.youtube.com/watch?v=F5pgG1M_h_U

  • Today’s CPX Ride Overview:

  • Focus is on:

    • Cadence

    • Ranges of power output

    • Threshold work (80-100%)

  • PE= 7-9 overall. Try to be at 8 most of the time today.

  • During the warm up focus on your cadence and ride at about a PE of about 5-6

  • Focus on Pacing

  • VO2 work 110-115 % and above

    • Warm-up

    • 1st Set-Pretty steady with changes in cadence -average is about 80% of power

    • 2nd Set-DAVE PLEASE EDIT NEED A SUMMARY SENTENCE OF THIS SET

      • Something to think about at the different percentages of effort:

        • 100-110% Effort- Imagine you are upfront and pulling

        • 70-80% Effort- Imagine you are on the back

      • High intensity with lots

        • Recoveries go a lot quicker in this set

        • Lean a little bit more forward during the effort. Feel yourself just over your saddle.

    • 3rd Set-shorter block with longer effort-

      • Higher Power and higher cadence is the goal for this set.

      • Try to figure out what gear you need and how much pressure you need to put on pedals.

    • 4th set is a combination of both: DAVE IS NEEDED HERE

  • Take an inventory of your position throughout the ride:

    • Upper body should be still

    • Think about arm position-Try to keep elbows soft and recruit core and arms to stabilize yourself.

    • Head position

    • Hand position

    • Try to get into your drops during your hard efforts. Try scooching your booty a little bit forward when you go into your drops.

  • Heart Rate

    • Pay attention to your heart rate during the sets. You will notice that the feedback is a little off in relation to your efforts

    • Pay attention to your recovery and how long it takes for your heart rate to come back down.

  • Outdoor Pro Tip From and Amatuer: We use the SLAP technique when working with a pace line:

    • Signal

    • Look over your shoulder for cars and bikes

    • Accelerate-So that you don’t bump wheels

    • Pull-off (usually to the left)

  • Announcements:

    • Blue Ridge Parkway Camp has been rescheduled for September 10th-13th has been improved! Our route is better with more time spent on the Parkway.

    • Natchez Trace Camp has been rescheduled for October 15th-19th