Monday, April 07, 2014
Had a great 22-mile ride yesterday, and since today is my day off, I plan to take another ride today. I think I'll do a 25-mile route that I take from time to time. It's a little hilly, but not too much, and there's a coffee shop located at the half-way point.
Since it's so early in the season, I plan to do a cadence workout on the way out and a mellow sprinting workout on the way back. Here are the descriptions of the workouts.
1. Cadence Intervals: Within an aerobic ride, and after a 5-10 minute warm-up, hold your cadence for 1 minute at 100+ and then 1 minute at 90+; 2 minutes at 100+ and 2 minutes at 90+; 3 minutes at 100+ and 3 minutes at 90+; 4 minutes at 100+ and 4 minutes at 90+; and 5 minutes at 100+ and 5 minutes at 90+. Cool down for at least 5 minutes. Option: go into the drops each time you ramp up the cadence.
2. Form Sprints: Within an aerobic ride include 5-10 sprints which last only 15 seconds, 10 out of the saddle and 5 in the saddle. Complete half of the sprints on the hoods and half in the drops. The focus of this workout is form rather than power so pay more attention to position and technique than intensity.
So there's the plan. It's 43 degrees right now but it's slated to get up to 55 by about 2 p.m., so I think I'll wait until then to hit the road. I can't wait!
Hope you all have a great day.