Well done to all those who turned up in hte cold last night for another hard session. For those that wish to repeat it or others who wish to do so in the privacy of their home / shed / garage here is last nights session:
Warm up
5 minutes of easy pedalling keeping cadence high but the gear low.
5 minutes of alternate 30 second intervals, standing / seated. More effort on the standing intervals.
6 minutes of single leg drills. 1 minute each side repeated three times.
Main set
3 minute intervals at around 80% of Lactate Threshold. Followed by 30 seconds spinning harder in the same gear and a 30 second sprint in the same gear. Repeat for 5 sets.
Start in an easy gear as there are 4 gears to change up.
Up 1 gear, repeat for 4 sets
Up 1 gear, repeat for 3 sets
Up 1 gear, repeat for 2 sets
Up 1 gear, repeat for 1 sets
10 minute easy warm down, easy gear
Most important thing here is to start in an easy enough gear to allow progression. A couple of us (me included) start too hard and were unable to keep increasing the intensity towards the end of the session. If you look at the data below you can see the first sprint at around 20 minutes. The aim is to reach a slightly higher peak at each sprint but after 10 peaks they start to tail off as I fatigued and was unable to spring in progressively bigger gears. Next time I will start the first set of intervals 1 gear easier, small adjustments will make a big difference in sessions like these.
Hope you enjoy / benefit from the session.
Barry
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