monical1
07-29-2007, 05:09 PM
Per Pink's request...
I have one that I appropriately call "gear up". It's mostly seated (which I like). It's all flat roads but you continuoulsy add gears. It's five changes, each lasting two minutes. That's ten minutes and you repeat it four times, giving you a solid forty minutes of work. The thing I like about this one is your cadence never drops below 80 and you get to take it as high as 110 - short surges at the end of each loop. Make sure you warm up for 7 - 10 minutes and make the cool down the same. Here's how it goes:
Two minute seated flat with easy resistance, a resisance and pace you could keep for hours, add a gear (feel the difference but keep your consistant cadence) stay here for two minutes, add another gear and stand for two minutes, again with a consistant cadence, slide back into the saddle but don't touch that dial! It's a bit tougher because you're seated, your cadence should drop to about 90, stay here for two minutes. Finally, add one more gear, your cadence should drop to about 80 and it's a challenge to keep it there. If you want to take it to V02 max just add a pedal acceleration for the last 15 seconds, if you're not 'sucking air' or you can take your cadence above 110, chances are, next time you need to add a heavier gear. That's okay, you're going to repeat what you just did three more times. That's plenty of time to get it right! You can hit V02 Max four times on this one and it's challenging as well. Part of the challenge for a lot of people is so much time in the saddle. Again, if you have any questions, feel free to ask. I have to go teach a class now, I'll post a strength ride for you later.
Note: When you're ready to hit V02 Max on the last flat road of each loop, take it out to third position and "break away", then slide back into the saddle and keep your break away pace for 10 - 15 seconds.
I have one that I appropriately call "gear up". It's mostly seated (which I like). It's all flat roads but you continuoulsy add gears. It's five changes, each lasting two minutes. That's ten minutes and you repeat it four times, giving you a solid forty minutes of work. The thing I like about this one is your cadence never drops below 80 and you get to take it as high as 110 - short surges at the end of each loop. Make sure you warm up for 7 - 10 minutes and make the cool down the same. Here's how it goes:
Two minute seated flat with easy resistance, a resisance and pace you could keep for hours, add a gear (feel the difference but keep your consistant cadence) stay here for two minutes, add another gear and stand for two minutes, again with a consistant cadence, slide back into the saddle but don't touch that dial! It's a bit tougher because you're seated, your cadence should drop to about 90, stay here for two minutes. Finally, add one more gear, your cadence should drop to about 80 and it's a challenge to keep it there. If you want to take it to V02 max just add a pedal acceleration for the last 15 seconds, if you're not 'sucking air' or you can take your cadence above 110, chances are, next time you need to add a heavier gear. That's okay, you're going to repeat what you just did three more times. That's plenty of time to get it right! You can hit V02 Max four times on this one and it's challenging as well. Part of the challenge for a lot of people is so much time in the saddle. Again, if you have any questions, feel free to ask. I have to go teach a class now, I'll post a strength ride for you later.
Note: When you're ready to hit V02 Max on the last flat road of each loop, take it out to third position and "break away", then slide back into the saddle and keep your break away pace for 10 - 15 seconds.