The 5×5

Tuesday I did my first 5×5 session on the trainer of the season. That’s 5x 5 min with a 2:30 recovery between intervals. Effort was sub-LT, 155-160BPM.

5 minute intervals are really cool. This time of year they basically act as prep for the longer, sub-LT intervals I plan to start doing in a few weeks. They get me mentally and physically ready for the dull suffering of sub-LT/LT 20-30 min intervals. Later in the season, they serve to deliver pure suffering at above LT.

The workout went great! I breezed through the first 3 without any issue. Felt a nice burn, focused on position, keeping a good rhythm and pedaling nice circles (except for rollers, there is nothing like the trainer to make you focus on keeping yourself steady). Fan was going, tunes in my ears and trainer bike was humming along.

I started to feel it by the last two, which was great (I would hate to do this workout and felt like I was stopping early). The challenge was to keep my HR under the target and avoid the urge for a sprint finish. I ended the workout with some 1-leg drills and a warm down.

On a side note, I’ve found that the BAB bibs are awesome for the trainer! Now that I’ll be racing with Threshold (and thus will be riding in a new kit), I wasn’t sure what to do with my Breakaway stuff. Trainer sessions are short enough that the terrible Champ-Sys chamois isn’t a problem. What really makes the bibs is the radio pocket! My IPod Touch fits perfectly in this little pocket. It is also nicely positioned that it doesn’t restrict pedaling at all and you don’t feel like you have to cram a piece of electronics down your shorts to keep it out of the way. Keep that in mind Randall/El-Train: radio pocket in our new kits.

Soundtrack: Dillinger Four – Midwestern Songs of the Americas

-Mover