- Use your warm up to help your legs clear out some of what might have build up over the weekend.
- Interval Breakdown:
- First min is always the same 110 percent.. Second min of two min VO2 set starts at 110 at 60-65 Rpm and each set goes 5percent higher until you cannot complete. Then go back one interval set and keep that percent number for the second min each set to come..
- Hit the lap button at the beginning of each interval.
- Interval 1
First minute:110%-You set cadence
Second minute 110% -Lower RPM
Stay seated during the efforts
Interval 2
First minute:110%-You set cadence
Second minute 115% -Lower RPM
Stay seated during the efforts
Interval 3
First minute:110%-You set cadence
Second minute 120% -Lower RPM
Stay seated during the efforts
Interval 4
First minute:110%-You set cadence
Second minute 125% -Lower RPM
Interval 5
First minute:110%-You set cadence
Second minute130% -Lower RPM
Try to get as low and aero as possible. Use your drops to practice how to do this and eventually take this to the road.
Interval 6
First minute:110%-You set cadence
Second minute135% -Lower RPM
Interval 7
First minute:110%-You set cadence
Second minute140% -Lower RPM
Out of the seat for second minute
Interval 8
First minute:110%-You set cadence
Second minute145% -Lower RPM
Recovery
Easy RPM-Nice and easy-limited pressure
Things to think about:
- Riding in the heat has an effect on the body and on recovery.
- Rest weeks are important and we haven’t done any since covid started
- At-home setup: A fan is so important to keeping yourself cool.
- Your indoor threshold might be slightly lower than your outdoor threshold.
- Pay attention to how high your heart rate is. Your heart rate might be a little lower due to the low cadence. If it is more than a little lower than you might be tired and need to rest.
- Position plays an important role...keep the sound up to hear how and why.
Why do we do low RPM?
- Help simulate climbing
- Build force in the pedal stroke to help improve power output
- Neuromuscular work which teaches the body to fire properly and memorize correct motor pattern development.