Ride Overview:
This ride simulates making a break in a bike event. Getting in the break, staying in the break and then trying to win at the end is mimicked through the efforts in this ride.
10 minute warm up
5 intervals set each Including:
Starts with a 20 second sprint (130-160%)
Followed by a one minute effort above threshold (110-120%)
Then a 3 minute segment at threshold (80-100%)
Finishing with an all out 15 second sprint at the end.(
The first interval set helps you determine how you are feeling. Be conservative and try to establish how hard your efforts should be today.
Each interval should improve and you should start to feel better and better with each segment.
There is a 7 minute recovery segment between each interval.
A little something extra…
Robbie talks about the dynamics around bike racing and ,making the break: the better you are, the harder it is. Keep the sound on to hear why!
How do we know when we are starting to fatigue? Adam and Robbie talk about signs that it might be time to rest or adjust something within your lifestyle. Keep the sound on to hear the entire conversation. Here are a few highlights:
Sleep signals that we need to watch:
What is your resting heart rate during your sleep?
How much deep sleep are you getting?
What is your heart rate variability?
As these change, they provide objective feedback to what is going on with our bodies. Pay attention to the signs.
Change in power outputs also allows you to see if you might be training too hard. Your coach can help you figure this out
Here are some ideas for when you are over trained:
Keep low intensity volume and decrease or eliminate entirely high intensity training..
Low intensity aerobic intensity is fine since it does not do the damage high intensity work does..
The metabolic test tells you exactly what your fat-max level is. It is important to know that so you can still train while you are trying to recover.
Off the bike adjustments:
Sleep more and go to bed earlier
Eat cleaner
Skip/reduce alcohol consumption
Reduce life stress if possible. Simplify things whereever possible