Ride Overview
This ride focuses on the VO2 system. Maximizing the utilization of oxygen. Efforts are between 30 seconds to five minutes. There are a total of 7 interval sets with a tempo block between the fourth and fifth set.
Four interval sets in the first half of the workout. Each interval is 3 minutes with a four minute recovery in between each set.
First Set: First 15 seconds are out of the seat at the start of each effort. Big gear and push hard.
90 second effort @100%
60 seconds at 115%
30 seconds effort at 125%
Second Set:
90 second effort @110%
60 seconds @ 115%
30 seconds effort @ 125%
Third Set: Skill building for this set works on high RPM for the first 15 seconds of each effort.
90 second effort @115%
60 seconds @ 115%
30 seconds effort @ 125%
Fourth Set: Skill building for this interval involves adjusting hand position every 10 seconds starting at the top, hoods, and then the drops.
90 second effort @110%
60 seconds @ 120%
30 seconds effort @ 125%
Tempo Block: This is a 10 minute tempo effort @ 85%, not working on VO2
The second set of intervals also has four minute recovery sets in between each interval.
Fifth Set:First 15 seconds are out of the seat at the start of each effort. Big gear and push hard.
90 second effort @100%
60 seconds at 115%
30 seconds effort at 125%
Sixth Set:
90 second effort @110%
60 seconds @ 115%
30 seconds effort @ 125%
Seventh Set:
90 second effort @110%
60 seconds @ 120%
30 seconds effort @ 130%
Robbie’s Pro-Tip: Adjust intensity when it is hot. Possibly go out earlier or later during the cooler part of the day. In the summer we might retain a little extra water but shed a little bit of the subcutaneous fat. In the winter it is the inverse. Weather plays a role in how our body responds to the workouts.
Things to remember when riding outside during the heat:
Cool, sodium-filled fluid. Double your intake from a typical day. Either stop more or carry an extra bottle of your mix.
Slow down-Don’t ride too hard, especially when you are starting out.
Adjust when you leave for rides. Early morning is better
Adjust where you ride-Trails are often cooler than the road
Wear cooler clothes and lower socks.
Cool your body with cold water over your head
Fueling should be lighter as well. A heavy bar is a little harder to digest than some chews or Gu
Sunglasses are a must to protect your eyes.
Monitor your heart rate. Make sure it is within your ranges since your body will be working to cool itself while you are working
If it is too hot, ride inside and download a VQ Virtual Ride especially if you are doing an intensity ride.
Be extra diligent in replacing your salt after you ride.
Dew Point = heat and humidity combined. High dew point makes it harder to cool yourself.