50歳からのPower Training # 102012/02/27 15:23

Endurance 4 hours
Endurance 4 hours
WU: 15 minutes and getting the legs ready.
MS: 3.5 hours is your main set today. It's just another goal to reach for. Continually pushing the bar higher. Today, you need to just ride and have fun. Complete the work, and make sure to stay hydrated and strong throughout. Keep your watts under 120 in the first hour, and then try to stay within 110-130 for the next 2 hours. In the last hour, let's see that 120-130 again and keeping a nice strong pace.
CD: make sure to pedal easy for 15minutes before you get home.

50歳からのPower Training # 112012/02/28 11:53

Neuromuscular Power
Neuromuscular Power

WU: Do a nice 15-20minute warm-up
MS: Set your pace at lower level 3- approx. 115-135watts (76%-90%) and hold this pace for the next 1 hour. Within this hour, do a 10second out of the saddle burst every 3minutes trying to reach 270watts(180%) and hold at 270watts for the 10seconds. Make sure cadence stays high- over 100rpm. No more than 1-2 gear changes if any at all. Cruise the rest of the ride below 120watts(80%).
CD: Easy 10 minutes, Watts<100.