I know today is Friday and that I’m a little late with Workout Wednesday this week.  But better late than never!

We’re getting close to racing and event season, so it’s time to ramp up your intensity and get used to the demands of racing.  Many of you have been following my suggestions of 3 quality workouts per week, including 2 interval sessions and 1 long, aerobic ride.  If you’ve been keeping up with this schedule, great.  You’re ahead of the game.  If you haven’t been, and if you’ve been doing more traditional “Base Building” (slow rides, all in aerobic zones), this workout will force the realization to you that you need to start working.

Here we go; this entire ride can be done in slightly over one hour.  It’s similar to a criterium or a short MTB race.  I led an indoor cycle class earlier this week and used this very same workout.  You can perform this indoors or out.  Enjoy!

WARMUP:  21 minutes

5 minutes easy spin.  Heart rate should come up gradually.

3 x 1 minute “fast pedal” drills (110+ rpm), each followed by 1 minute easy spin recovery

5 minute sub-threshold effort.  This is warm-up only, so don’t overdo the effort.  The purpose is to warm up your muscles, open blood vessels and raise your heart rate, not to have you tired out for the main part of the ride.

5 minute easy spin recovery

MAIN SET:  40 minutes total (approx)

“Microburst” intervals:

• 10 x :15 on/:15 off (cadence is high during the “on” portion, then soft pedal for the “off” portion (5 minutes for this part)
• 10 x :20 on/:10 off (5 minutes total)
• 8 x :30 on/:15 off (4.5 minutes)
• 3 x :60 on/:30 off (4.5 minutes total)
• 1 minute recovery spin

Hill Simulation:

• 1 x 5 minutes (low cadence of 65 – 80)
• 1 minute recovery interval
• 1 x 5 minutes (low cadence of 65 – 80)
• 1 minute recovery interval

Race Winning Move:

• 30 second sprint (:15 standing/:15 seated) at VO2 Max (all out)
• 3 minutes at threshold HR/power
• :10 sprint to the finish line

DONE!  Congratulations!

Cooldown:

10 – 15 minutes or more of easy spinning.  You can end the workout there, or you could continue building your aerobic base by additional riding in z2-3 (endurance/tempo)

Wow, this was a tough ride.  It will give you a good indication of your fitness (or lack thereof) and can be a great motivational workout.  Give it a try then add your comments and let me know what you think.  Then GET OUT AND RIDE!