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We began what will hopefully be our final month of indoor training last evening.  The riders have been training all winter and are fit, strong and anxious to take their fitness outdoors.

We’ve spent time this winter focusing on cycling specific strength on the bike, threshold system training and VO2 Max system training.  So the goal for this final month is to add training stress to each system each session.  This will have the riders primed for easy season success.  Here are the details from last night’s session:

Warmup – 20 minutes.

Main Set: – 57 minutes

1. 8 x Power Starts.  :10/:50, then 1 additional minute recovery.
2. 2 x 5 min threshold level interval.  Muscular training with Big Gear (60 rpm).  2 min RI
3. 10 min threshold level interval.  Normal self-selected cadence (85-95).  2 min RI
4. 10 min threshold level interval.  Alternate each minute between 60 and 90 cadence.
5. 2 sets of (4 x :40/:20) intervals.  Alternate each :40 interval between 60 and 90 cadence.

Cooldown- 5 minutes (or as long as you wish to ride for a thorough cooldown

Here’s a graph of the ride.  This is based on power, not heart rate.  Check it out:

http://www.trainingpeaks.com/sw/7USU2ZGKKV3MDE4UEEVPURMDW4

NOTE:  the easiest way to look at the graph so it makes sense is to put the cursor over the numbers on the left-hand side of the graph.  This will only show the power output for the ride and will remove the other components to the graph (speed, rpm, etc).

It was a great ride and an even better workout.  These riders will be ready!

Take a look at the graph, add your comments below, then GET OUT AND RIDE!