Today’s Ride Overview:

This ride helps to raise your VO2 Max

• 40 x 20 rips with alternating cadence.

• There are five sets of intervals in this ride each five minutes long. The quick recovery between efforts allows for a slight break while keeping the heart rate elevated. (PE 8.5-9)

• Use the first set to determine what percentage to do your intervals. Try using 120% for the first set and then adjust, higher or lower for the subsequent sets.

• You can increase your power effort every 40 seconds by dropping the cadence 10 points for each effort within the set.

• If you have to stop pedaling after the effort, the effort is too hard.

• Think about throwing a little effort during the warmup.

• There is a little extra surprise in between the 3rd and 4th sets

• As it relates to Lotoja or a race like Lotoja-The athlete is able to go harder without failing...Knowing how much you are producing is important to know how to be ready for the climb.

Three variable in determining success:

• Tolerance

• Accumulation

• Shuttling

Lactic Tolerance

Lactic Accumulation- this is not the problem itself. It is the things that happen along with lactic acid that are the problem.. Hydrogen and phosphates do the damage not the lactic acid…

Lactate Shuttling

People shuttle out the blood lactate faster at some levels than at other levels. This refers the the way the body is able to shuttle the lactic acid out of the body.

Robbie gives an awesome explanation about why each athlete needs to train at their own power levels. He walks us through two athlete profiles and explains how the science behind their lactic tolerance, accumulation and shuttling so make sure your sound is up. You won’t want to miss it!