March 31 8am Ride Notes

Don’t Burn the Popcorn: 8:00 am with Robbie: Train but don’t over train. It is ok to leave the last 15 kernels unpopped so that you don’t burn the entire bag.

Goal/Focus-Building Series of four efforts for a total of 5 minutes of work-This is one of the most efficient ways to get VO2 Max work in. The key is the 30 second rest between efforts. It allows a quick rest and then continued effort.

Interval Set Overview (4 Sets Total Today-Over 20 minutes of VO2 work):

  • 30 second effort

  • 30 second rest

  • 60 second effort @ 105-110%

  • 30 second rest

  • 90 second effort @105-110%

  • 30 second rest

  • 2 minute effort @105-110%

  • 7 min rest between sets..

If they are close together work on 5 minute power if they are not close, work on 2 hour power. Important to understand critical power relationships if you do not do metabolic testing.. Metabolic testing is best but realizing the relationship between critical power values and how they relate to your 2 hour power will tell more of the story.

According to Steven Siler …..Two times weekly is the most you can do VO2 intensity.

  • Tips to Remember

    • Ride with control

    • Run each interval between 105- 110% of your total intensity.

    • IF should be high on days like today - big delta between Norm power and Avg power

    • Keep intervals a little lower than you max due to the fact that there are many intervals in this workout

    • If you are a VQER-Go into the locker room and look at what level you are at your 5 minute power and your 20 min power. Determine which is better relative to everyone else.. It may give you an idea of where your area for growth lies

    • For RPE think 9.5

    • Heart Rate-If you are using heart rate, remember that it lags a little bit so your work effort will be a little delayed.

    • Check-in with yourself in between sets.

      • How are you feeling?

      • How was your sleep?

      • How is your nutrition and schedule?

      • What is your stress level?

      • What is going on with your total training picture?

Blood lactate is a marker that is correlated with fatigue. It doesn’t cause fatigue.

  • Reminders

    • Bunker Bingo Reminder

    • VQers are amazing and we are connecting

    • Keep track of people you care about-Keep them moving and exercises.

    • Stay fit, healthy and clean help keep your immune system strong.

Metabolic test allows us to see the relationship between 5 minute power and 2 hour power.

  • Athlete Example Takeaways:

    • How much Blood lactate we produce at a given intensity will tell us how long an an athlete can last

Rough Road 100-NEW DATE! 6/6/2020- Today’s type of workout will help you preform better at an event like Rough Road 100

If your 5 minute power is better on a relative scale than your steady state power, you will likely have a better result at an event like Rough Road or any longer harder pack style event. .... ….It is very important to work this energy system. Selections are made in these races based on some hard sections lasting usually 2-5 min in duration. Once the pack is formed from those hard segments the packs work together to the finish.. The 2-5 min selection efforts is more of a determiner of race results then your overall fitness and threshold power is.