Sunday, June 05, 2011
I did a workout today designed to improve aerobic endurance and the anaerobic threshold today, it's called "The Matchbook Maker," though I can't remember why. Here's how it goes:
Find a stretch of road where you can do a handful of uninterrupted 3-5 minute efforts. Push the pace until itís uncomfortable and hang on for 3 minutes. Recover for 2 minutes and then repeat 2 times. Repeat this exercise until you can complete 5 such efforts and then do 3 efforts of 4 minutes, working up to 5 efforts, and then do 3 efforts of 5 minutes, working up to 5 efforts.
Today I did five efforts of five minutes over 17.5 miles and came in at an average speed of 19.2 mph. I felt very good on the bike today and therefore wish this week was a bigger cycling week for me, but unfortunately I'm still focusing on cross-training and recovery. But next week...I can let loose and ride, ride, ride! I'll explain what I mean tomorrow.
For now, hope you have a great evening!