monical1
07-29-2007, 05:14 PM
I can't take credit for this one, I took it from the other forum a long time ago, but it's one of my favorites!
Danny, here's one of my favorite profiles. It moves quickly and takes you to VO2 max if you want to go there, if not you can adjust it accordingly. It's a time ladder (if I have my lingo right).
Here are the five basic movements:
Seated flat road, Seated flat road (add a bit of resistance and pick up the pace a bit, keeping a cadence of 90 - 100), Standing flat (add enough resistance to warrant standing, keep your cadence the same), Seated climb (feel the hill, it's challenging, your cadence will automatically drop), Standing climb (start adding resistance before you stand, add enough to where you have to stand and take it out to third position. If you want to go to 92% MHR, use the last 15 - 20 seconds to pick up your pace a bit, slide into the saddle and keep your pace accelerated for 10 - 15 seconds.
Okay, there's the movements; here's where the time comes in: perform each movement for 30 seconds. After you get through the first round, use the first flat road for a recovery, recover for one minute and then perform each movement for one minute, use the first flat road for a recovery, recover for two minutes and then perform each movement for two minutes. This takes you to the top of the ladder. Use your flat road to recover for four minutes and then go back down the ladder. Start with your two minutes, take your four minute recovery, back to one minutes with a two minute recovery and then finally back to the thirty seconds with a one minute recovery. You can take yourself to VO2 max six times on this ride. It's super challenging and it goes by quickly.
Let me know if I can answer any questions for you.
Monica
Danny, here's one of my favorite profiles. It moves quickly and takes you to VO2 max if you want to go there, if not you can adjust it accordingly. It's a time ladder (if I have my lingo right).
Here are the five basic movements:
Seated flat road, Seated flat road (add a bit of resistance and pick up the pace a bit, keeping a cadence of 90 - 100), Standing flat (add enough resistance to warrant standing, keep your cadence the same), Seated climb (feel the hill, it's challenging, your cadence will automatically drop), Standing climb (start adding resistance before you stand, add enough to where you have to stand and take it out to third position. If you want to go to 92% MHR, use the last 15 - 20 seconds to pick up your pace a bit, slide into the saddle and keep your pace accelerated for 10 - 15 seconds.
Okay, there's the movements; here's where the time comes in: perform each movement for 30 seconds. After you get through the first round, use the first flat road for a recovery, recover for one minute and then perform each movement for one minute, use the first flat road for a recovery, recover for two minutes and then perform each movement for two minutes. This takes you to the top of the ladder. Use your flat road to recover for four minutes and then go back down the ladder. Start with your two minutes, take your four minute recovery, back to one minutes with a two minute recovery and then finally back to the thirty seconds with a one minute recovery. You can take yourself to VO2 max six times on this ride. It's super challenging and it goes by quickly.
Let me know if I can answer any questions for you.
Monica