Many riders spend the winter in their “base building” phase by riding hour after hour at a low intensity level. I’ve written in previous posts that I don’t buy into this traditional (read – outdated) view, and have explained why I don’t.
For those who adhere to this low volume/low intensity concept, I suggest that one ride per week be dedicated to working hard so that your heart rate/wattage/perceived effort reaches all zones.
While building the aerobic foundation is the key focus during the off-season, it’s important to periodically challenge all energy systems. While we talk about the “endurance” zone, the “tempo” zone, the “VO2 Max” zone, etc, they are not totally independent of each other. The various systems work in concert, and it’s important to provide training stimulus that forces the body to move smoothly along the effort spectrum.
This is one of my favorite workouts, and will definitely be challenging. But you’ll feel GREAT when you finish. This ride can be done indoors or out.
Here we go:
WARMUP:
- 5 minutes easy
- 3 x 1 minute fast pedal (110 rpm +) with 1 minute soft pedal recovery between each
- 5 minute sub-threshold effort. This effort should raise heart rate to near threshold level
- 5 minute soft pedal recovery
MAIN SET:
- 6 – 10 x 90 second hill repeats. The first 60 seconds is seated. Effort should be VO2 Max/zone 5b. Cadence 70 – 85. For the fnal 30 seconds of the interval, shift to a bigger gear, then stand and power up the hill at a higher effort level.
- Recovery between each hill interval should be 3-5 minutes.
- After the final hill interval, recover then immediately ride 20 minutes at threshold (91-105% threshold wattage or 95 – 105% threshold heart rate). This should be on a fairly flat section of road to allow for steady state effort.
COOLDOWN:
- 5 minutes soft pedal (or more, as necessary)
- 10-30 minutes low heart rate/low wattage spin to flush legs.
There you have it. A well-rounded ride that will challenge your body in nearly every aspect. Performing a ride like this once per week will have you ready for just about anything. Enjoy!
Share your comments below. Feel free to contact me with any questions, then GET OUT AND RIDE!
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