Last night was another good, hard workout courtesy of Dede @ FastSplits. This was more of a low-cadence workout which although painful, I really like.
Last session I ended up having to move to a different class because I missed the reg. session being up in VT for work. I ended up in a class coached by Karen Smyers, 1995 Ironman Hawaii Champion. She’s definitely an inspiration and going strong in the Pro Triathlete ranks at 45 years old.
It took me just under an hour to drive from my place downtown to Newton. I ended up being about 20 minutes late. Fortunately, cecause of the holiday traffic most of the others were late too so Karen was really accomodating and got us all setup and going for a full hour.
I had a nasty, sloppy workout and was fighting a sinus infection so I could only push about 210 watts before my HR was maxed out. I was a little dizzy and so I don’t even really remember what we did for the session. Mostly, we did some high cadence work up around 120rpm that made my head spin just as fast.
Back to yesterday:
10 min light warm-up
5 minutes: Steady watts at 235, 30 seconds left leg, 30 seconds both legs, 30 seconds right leg try to maintain a cadence up around 110 with the single leg.
Feel the burn.
2 min recovery spin – very light
Now for the main set:
8-6-4-2-1
8 min 80% LT Wattage (for me this is 235 or 80% of 295) @ 85 rpm
2 min recovery spin
6 min 83% LT Wattage (for me, 245) @ 80 rpm (this one hurt me the most)
2 min recover spin
4 min 86% LT Wattage (for me, 255) @ 75 rpm
2 min recover spin
2 min 93 % LT Wattage (for me, 275) @ 70 rpm
1 min 100% LT Wattage (295) @ 70 rpm
3 min recovery
BONUS SET
10-50 x 3
Take 10 seconds to accelerate to LT wattage (or more, I stuck it at 315)
Hold for 50 seconds @ 110 rpm
30 seconds rest
Repeat two more times
5min cool down
One Response to “The Slow-Grind (Legs not Coffee)”
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Nice work, Rand. Keep killin’ it boys. 2009 will be the year of Threshold Cyling dominance.
Some dudes of Bike Forums are already scared of us! (Scared o’ Shane and his bald-headed-fury!, specifically!).
I’ll be riding tomorrw for 2 hours or so on the 29er in the coldest shit weather… should be fun!!
anyone else?
choo choo!!
L “i’m drinkin’ tonight” Desforges