Ride Overview:

Ten minute warm-up

Three sets of:

• 10 minutes tempo (80-85%....maybe 90% if you are feeling super) Start at tempo and get out of the seat to start. Make sure you are in a gear that you can get out of and hit your interval button at the start so you can keep track of your time. 85% generally uses a fair amount of glycogen but rarely creates muscle damage. 85% is a nice place to spend some time.

• 3 minutes threshold (100-105%)-Get out of the saddle to get yourself up to 100-105% then when you are comfortable, sit back down and maintain your effort. The next effort requires you to raise your effort 20% so get ready mentally

• 1 minute VO2 (over 130%) There is a 7 minute recovery after this effort so you can push yourself a little bit here.

If you need to bump it up a little bit more do a 10 second sprint at the end of the 1 minute effort.

Why does this interval set reflect Strade Bianche?

When looking at Strade Bianche course profile it shows three major efforts. This ride mimics those efforts.

Something to think about:

• Specificity intervals are good to start 8-10 weeks before the event.

• First start with the intervals and then add the intensity within the intervals.

• Heart rate fingerprint-Each person has a unique fingerprint for how their heart behaves. It is best to know your own profile since the guidelines around heart rate workouts are very general and geared toward the general public. Knowing your fingerprint and heart rate patterns let you know when you are tired and when you are freshh. When it goes high and recovers quickly you are fresh. When it is low and raises slowly during a workout, you might

• Announcements:
• VQ is now offering Virtual Metabolic Testing. Details are on the VQ website as of 5/11/2020
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