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