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Great Day, Another Road Ride!

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.
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Member Comments About This Blog Post
  • HOLLYM48
    Hope you are enjoying this great weather (even if it is a bit windy) and getting some great bike rides in!
    1414 days ago
    Hey, Don, I have a list of about 25 different workouts I do both on the bike trainer and on the road. I've collected them from here and there, and some I've made up on my own. I don't really remember where these two came from, but I will say that the cadence interval type of workout is hard to do on the road because it's very hard to stay at a particular cadence when the road and weather conditions vary. But it's worth trying to just hold your cadence close to the desired range without worrying about the precision of it all. On the trainer, of course, you have almost perfect control over your cadence, but alas, the trainer is for the road and not the other way around!

    Have a great day!
    1415 days ago

    Comment edited on: 4/8/2014 4:44:24 PM
    Hey, did you lift those intervals from our Spinning class? :-)

    Keep having a blast! I'm doing the best I can to vicariously enjoy seeing cyclists flocking to the roads around here...

    1416 days ago
  • FRAN0426
    The weather is surely nice for bike riding, have another great day wheeling around.
    1416 days ago
  • DNJEN471
    1417 days ago
  • MOJO0607
    Awesome that you are so dedicated to the ride...I don't know that my Florida blood would be able to brave 22 miles in 40-50 degree tempa. Enjoy!!
    1417 days ago
    Have a great ride later. I'm there with you in spirit. If I wasn't coughing and hacking (even though it isn't as bad as it was last week) I would be out biking but I have to air up the back tire and get use to my new (to me but it's an older bike) bike first before I do those long rides.
    1417 days ago
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