This evening I tried out a different work-out. A very popular interval set 20 sec on 20 sec off. I will admit that I have not worked that hard at a training work-out in 13 years. I was tempted to do two sets but decided (whimped out?) to focus on quality and just see if I could finish 1 x 15min set. Whew!
I warmed up gradually on the trainer, then hit the first set aiming for 30mph and focusing on quick knees, rather than pushing hard. Yes, there is a diminishing return over time and gradual increase in HR over time, yet I still hit my speed goal all the way to the end. I will be brave next week and try two sets. The 20"on/20"off is a real kicker. Perhaps I will set a specific lap for intervals to spread the curve out next time.
By next Monday, I will have a cadence sensor rigged up or perhaps my other race bike completed. I will have 175mm cranks on that bike and will take some time to adjust from the 172.5mm cranks that I have been using. I will be curious to see cadence data to compare from set to set and on race day. Somehow my Garmin picked up and average cadence of 94 rpm during Sequim without a cadence sensor...hmm.
1 comment:
The fact that you made it the full 15 minutes is the impressive part. That's a tough workout, but I really find that it helps a lot in responding to all those accelerations in a race.
Maybe target 2x10 next time. The volume is as important as the length of the interval set.
If you're not going to Frozen Flatlands, consider doubling up on those next week to keep the pressure on in the absense of a race. Nice work!
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