Greetings! This workout is called 'easy does it' because the focus is on aerobic energy system development and technique, in particular, improving your leg speed and pedaling turn-over.
Starting with a typical warm up of 5-15 minutes plus some 'pick ups', where you take the intensity up to around threshold and then back it down, you get right into the main set of 3 x 5 min. 'aerobic' intervals. Choose your own gearing...but keep the cadence in that 85-95 rpm range. Your HR will gradually creep up into your Zone 2, so discipline yourself to keep it there. The temptation is to allow for the HR to creep into Zone 3, which I call the 'gray zone' and too much of this gray zone training can make you flat... so for this workout , stay in or around Zone 2 (10-15 beats below AT for most peeps).
Next comes the high cadence work, 10 sec. 'on'/10 sec 'off'. Get those legs moving at a really high cadence, above 110 if you can, while staying 'smooth and quiet' with the upper body. If you're bouncing around on the saddle, you've got to slow it down. Work on pedaling efficiently.
After some recovery, you'll get into a 10 minute aerobic steady state rep where you'll hang out in that Z2 range... just focused on cadence. The workout will finish with a few more high cadence reps, followed by your standard cooldown.
Enjoy this aerobic/technique session. In our Spinervals DVD collection, similar workouts include Competition 8.0 and 23.0/Workout A, among others.
Train smart!
Coach Troy
Enjoy!
Spinervals Key: Bg = Big front chain ring Sm = Small front chain ring 15 or other number = indicated cog on rear sprocket cluster Sec. Rest = recovery phase; soft pedaling Rpm = Revolutions per Minute/cadence LTHR = Lactate Threshold Heart Rate
Coach Troy has partnered with TrainingPeaks to deliver 8, 16 and 24 week training plans for popular endurance events from the 10K and the Marathon to the Ironman to The Leadville Trail 100 Mountain Bike Race! Click HERE to view and download the Coach's plans, including training programs designed for use specifically with the Spinervals Cycling Workout Series.
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Consult your physician before doing this or any exercise program. This is an intense workout intended for experienced cyclists only. SPIN, Spinning, Spinner and Spinervals are registered trademarks of Mad Dogg Athletics, Inc.
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