May 19th 8:00 am Ride Notes with Robbie and Dave

Ride Overview:

  • 10-minute warm up

  • Three interval blocks:

  • First section of each block is 6 minutes long at threshold - This is level where we don’t accumulate too much lactic acid. This type of training Lowers VLA max and improves threshold without a tremendous cost. IF you don’t know your anaerobic threshold number work at about 80-85%. These are done with a low cadence, standing. Goal to recruit fast twitch muscles through either really high or really low RPM. The first set uses low RPM.

  • Second section of each block are 6 VO2 Max efforts that move you from anaerobic threshold work turns to VO2 max work with 30 seconds really hard and then 30 seconds nice and easy. If you have W-prime try and lose 15 percent of your tank each interval… IF you don’t have W-prime, ride each effort around 120-125%.

  • The last effort in each section is a 90 second hard effort and 90 seconds easy. Some people use the 30 second effort numbers for the 90 seconds at the end of the interval at 120-130%.

  • 5 Minute recovery after the 6 efforts within the interval.

The Second interval segment starts with a 6 minute effort at 85% -

Do your 30 over 30 sets at a High RPM over 100 and seated.

6 x 30 over 30 second intervals at 120-130% with a high cadence. These intervals are 30 seconds hard with 30 seconds of recovery in between.

  • Follow that with a 90 second rest then a 90 second all out interval at high RPM seated.

Third interval set starts with a six minute effort at 85% plus or minus 5 percent…

  • 6-30 over 30 second intervals at any cadence with power at 120-130%

  • Then a 90 second rest followed by a hard 90 second interval all out.

Fun Facts:

When aiming for 1 lb per week of weight loss try a 500 calorie restriction/burn per day.

  1. Determine RMR- How many calories do you burn at rest.

  2. Add in the number of calories used for exercise.

  3. Cut out the decreased amount of calories needed for weight loss.

  4. Eat within that amount of calories per day.

Sweat Rate Versus Sodium Testing:

  • Sodium test tells you what the concentration of sodium is in your sweat within a certain time frame.

Sweat Rate test tells you how much you sweat in a given period of time.