50歳からのPower Training # 29 ― 2012/04/21 15:00
[Tempo with AC bursts every 5 minutes- short hills.]
3.0 hours- Tempo and AC bursts...
Start out at a nice endurance pace for 60minutes andJust riding and doing 1 hour of effort at watts of 115-135. Smooth and steady, and then in the 2nd hour, pick up the intensity to 130-140w.
Then do 15 bursts within this hour to watts of 190 for 30seconds and then come back to watts of 130-140 and NOT lower!!!! Finish the last hour, by attacking 8 hills and sprinting OVER the top. Don't just make the crest the top. The "REAL" top is 15m over the crest.
Cool-down for 20minutes.
3.0 hours- Tempo and AC bursts...
Start out at a nice endurance pace for 60minutes andJust riding and doing 1 hour of effort at watts of 115-135. Smooth and steady, and then in the 2nd hour, pick up the intensity to 130-140w.
Then do 15 bursts within this hour to watts of 190 for 30seconds and then come back to watts of 130-140 and NOT lower!!!! Finish the last hour, by attacking 8 hills and sprinting OVER the top. Don't just make the crest the top. The "REAL" top is 15m over the crest.
Cool-down for 20minutes.
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