Balancing intensity and duration is the ultimate test. Your average watts (and heart rate) over twenty minutes dictates your training zones.
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This week’s profile includes four, 8-minute efforts. When you consider there are 1440 minutes in a day, and one-mile running is about three to four miles on a bike, this really isn’t much.
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You remember the Fibonacci numbers? Where find the sum of consecutive counting numbers?
1 + 1 = 2. -> 2+ 1 = 3 -> 3+ 2 = 5. -> 5 + 3 = 8 etc . . .
In our profile, we tackle the sequence backward, with intervals of 8, 5, 3, 2 and 1 minute.
This week we tackle three, 10-minute efforts. The focus is on heart rate and managing the effort.
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In class, most can see themselves in the mirror. But post-pandemic, are you willing to redefine who you are on the bike?
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This week’s profile contains three decreasing intervals. We continue our goal of not making everything hard … in our heads.
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This week’s profile is all about acceleration. Keeping average power steady, or increasing, during an interval demonstrates your ability to keep pace. The profile includes four, 8-minute surges.
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It’s our President’s Day Ride.“Denomination’s Ride.” There are effort blocks (errr, denominations) of one, two, five, ten and TWENTY minutes.
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Our profile consists of four, 7-minute efforts. As we prepare for next week’s functional threshold power test, the idea is to think of the 20-minute time trial as three, 7-minute efforts, or seven, 3-minute efforts.
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This week’s profile revisits our Jan 21/22 effort called 44 Fours. We don’t do 44 sets, (an ode to the Jay-Z song named 44 Fours), but each push will last four minutes.
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This week’s profile consists of three, 10-minute efforts. We are still in the base-building part of our program. Having the confidence to pedal for ten minutes straight is our three-month goal.
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This week’s profile includes three, 10-minute efforts. The image is a classic piece from Toulouse Lautrec.
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This week’s profile foreshadows the endurance work we’ll undertake during the first quarter of 2023. Building your aerobic base is an important off-season activity. High-intensity intervals are fun, but not necessarily a year-round activity.
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It’s our President’s Day Ride.“Denomination’s Ride.” There are effort blocks (errr, denominations) of one, two, five, ten and TWENTY minutes.
Read More
Balancing intensity and duration is the ultimate test. Your average watts (and heart rate) over twenty minutes dictates your training zones.
Read More
Our profile consists of four, 7-minute efforts. As we prepare for next week’s functional threshold power test, the idea is to think of the 20-minute time trial as three, 7-minute efforts, or seven, 3-minute efforts.
Read More
This week’s profile is all about acceleration. Keeping average power steady, or increasing, during an interval demonstrates your ability to keep pace. The profile includes four, 8-minute surges.
Read More
This week’s profile is called 44 Fours. We don’t do 44 sets, (it’s an ode to the Jay-Z song named “44 Fours”), but each push will last four minutes.
Read More
This week’s profile consists of three, 10-minute efforts. We are still in the base-building part of our program. Having the confidence to pedal for ten minutes straight is our three-month goal.
Read More
This week’s profile includes three, 10-minute efforts. The image is a classic piece from Toulouse Lautrec.
Read More