Ride Overview

An oldie but a goodie…

Remember to have water, a towel, and a fan before you start riding. Controlled load workout not in ERG mode.

4 x 10: 4 interval sets working on the anaerobic threshold. The first two sets are done through the threshold system. The last two sets are done in through the anaerobic threshold work.

Changes in intensity are mild in the first two sets and are more aggressive in the last two sets. The first interval set has 30 second intervals with power outputs between 86-106%.

The second interval set has 60-second intervals with power outputs between 86-106%. You can adjust your RPM based on how you are feeling. If you’re not feeling great, you can use a more comfortable cadence.

The third interval set has 30-second intervals with power outputs between 50-130% through 5% adjustments for each effort. Try to use your RPM to hold your power.

The fourth interval set has 60-second intervals with power outputs between 50-130%.

Capturing 20-second power info for the virtual metabolic test:

• At the conclusion of the warm-up you will stop pedaling for two minutes.
• After two minutes you will do a full-on effort (from standstill) and go for 20 seconds.
• Make a note of your 20-second average power (From a stop).
• If you can’t see it while you are riding, go back and look in your power file.

If your threshold is under 200 put your rear gear in the 4th gear up from the smallest gear.

If your threshold is between 200-250 3rd gear from the smallest

If your threshold is between 250 and over 2nd (hardest gear in the back) gear from the smallest

• This is done seated.
• Resist the urge to stand up during the 20 second test.
• Remember to use the entire pedal stroke to maximize your effort: pulling up and pushing down on the pedal throughout the stroke.

Quick Review...

Normalized power is how the effort felt, not what you actually did

Average power is what you actually did.

The average power is 90% of power for all of the sets. Your normalized power for the last to will be a lot higher than the first two sets.

Something to think about:

When you are having a good few days of workouts, take time to think about why? What are you doing? What were you doing? Make notes on what you think the reasons are for why you are having several good workouts in a row.