Saturday, June 26, 2010
After a day of recovery yesterday it was time to work on speed endurance today so here's the workout I did:
Matchbook Maker (can't remember why the bicycling.com coach calls it that): 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 4 efforts of 3 minutes each with 2 minutes of recovery except for the last set. I was getting close to home so I decided to recover for two extra minutes and then hammer all the way to my front door which I did. I came in at 18.9 mph average which is blazing fast for me. For many cyclists they're just getting warmed up at that pace but that's actually a record for me. I did do 60 miles at 19.0 once but I had a 15-20 mph wind at my back so I don't count that.
If you love cycling you should try this workout, it's a blast.