Ride Tips:
It is important to get the head unit display set up properly. The VQ team is available to get your unit set up so send an email or give us a call and we can help you navigate through your head unit. There is also a video in the confirmation emails to help guide you through this.
Wednesday, April 29th: Wahoo set-up and tutorial on how to use your phone as a head unit
Hit the interval button at the start of each interval. Bring up the cadence.
Today’s Ride:
We start with a gradual warm-up followed by quick bursts of effort with quick recoveries followed by:
4 -30 x 30 intervals with your choice for RPM-Experiment with cadence during each effort.
3- 60 x 30 intervals experimenting with getting in and out of the saddle (PE is at a solid 8 during these efforts.)
2- 90 X 30 intervals increasing (first effort) or decreasing (second effort) the difficulty of gearing throughout the effort. This creates a slower cadence.
2- 3-minute effort at 100% with a 3-minute recovery in between.
2- 90-second intervals - Think about how you are feeling during these efforts. Also, check-in with your RPE...Keep track of how you are feeling on a scale of 1-10. This helps you learn how much drafting you would likely need (at this point in the ride) to use on an outdoor ride.
3- 60x30 intervals-Each interval plays with power output so have the sound on to hear Dave’s cues.
4- 30 x30 - Experimenting with getting out of the saddle and using body weight to help push those pedals.
Last efforts are just like the first set of quick bursts of effort with quick recoveries. This time we jump out of our seats...Push hard on the pedals.
Final recovery is nice and easy to let the legs settle down and flush out some of the lactic acid.
Lingo for the Road:
- Easy= steady and smooth
- Up=Increase the effort
- Remember to follow the lead of the VQ coaches when on the road...They all wear yellow!