50歳からのPower Training # 26 ― 2012/03/28 17:52
[AC- 3x2, 3x1,3x30sec]
WU: 20 minutes warm-up
MS: Then do (3) x 2 minutes striving for 135% of your threshold with 1 minute rest between each,
Then 5 minutes easy,
Then 3 x 1 minute, striving for 150% with 1 minute rest,
Then 5 minutes easy
and finish with 3x 30 seconds ALL out with 1 minute rest…..
CD: Cool down for 15 minutes of easy spinning.
Try for at least 200% of your threshold watts on each sprint as an average. SHOOT for 350% of threshold watts as your max in the last 6 sprints.
WU: 20 minutes warm-up
MS: Then do (3) x 2 minutes striving for 135% of your threshold with 1 minute rest between each,
Then 5 minutes easy,
Then 3 x 1 minute, striving for 150% with 1 minute rest,
Then 5 minutes easy
and finish with 3x 30 seconds ALL out with 1 minute rest…..
CD: Cool down for 15 minutes of easy spinning.
Try for at least 200% of your threshold watts on each sprint as an average. SHOOT for 350% of threshold watts as your max in the last 6 sprints.
50歳からのPower Training # 25 ― 2012/03/27 07:54
「Super Cycle Enduro 2012 Road in 下総」のレースデータ。
50歳からのPower Training # 24 ― 2012/03/22 19:23
![PCG classic Tune-up]](http://diamondlife.asablo.jp/blog/imgview/2012/03/22/1e6b2a.jpg.html "PCG classic Tune-up]")
[PCG classic Tune-up]
1.5hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. No wattage goals on these, just give it your best shot. The goal is to get the blood pumping and get those muscles 'fat' and then to 'release after the first couple of efforts. That 'release/relaxation' after the hard efforts will prep them for tomorrow's race nicely!
1.5hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. No wattage goals on these, just give it your best shot. The goal is to get the blood pumping and get those muscles 'fat' and then to 'release after the first couple of efforts. That 'release/relaxation' after the hard efforts will prep them for tomorrow's race nicely!
50歳からのPower Training # 23 ― 2012/03/19 19:05
![EASY Ride!]](http://diamondlife.asablo.jp/blog/imgview/2012/03/19/1e59cd.jpg.html "EASY Ride!]")
[EASY Ride!]
1 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts.
1 hours- Just easy and cruising. Try to keep the HR below 68% of your threshold HR, and the total average watts for the ride should be below 55% of your Threshold watts.
50歳からのPower Training # 22 ― 2012/03/15 20:14
[Big gear efforts]
WU: 15 minutes of pedaling at 90-100rpm. Keep watts in level 2.
MS: Get those legs ready for some work, do (1) 5minute effort at level 4 watts, pushing to level 5 watts in the last 30seconds...
Recover for 5minutes easy pedaling.
Then EVERY 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds...
PUSH THIS big gear..
Staying seated the entire effort, try to jump HARD into it and try to get it going as fast as you can in 20seconds.
Don't worry about wattage goals for this.
The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second.
Between each effort, ride for 5minutes easy, with cadence in 90-100rpm range, using an easy gear, then go again....
CD: Cool-down for 10-20minutes with small ring spinning -cadence 95-100rpm, but watts in level 2.
WU: 15 minutes of pedaling at 90-100rpm. Keep watts in level 2.
MS: Get those legs ready for some work, do (1) 5minute effort at level 4 watts, pushing to level 5 watts in the last 30seconds...
Recover for 5minutes easy pedaling.
Then EVERY 5 minutes for the next 60 minutes, do a 53:13 effort for 20 seconds...
PUSH THIS big gear..
Staying seated the entire effort, try to jump HARD into it and try to get it going as fast as you can in 20seconds.
Don't worry about wattage goals for this.
The effort is more about developing leg strength and force and your cadence will be low in the beginning, and getting faster with each second.
Between each effort, ride for 5minutes easy, with cadence in 90-100rpm range, using an easy gear, then go again....
CD: Cool-down for 10-20minutes with small ring spinning -cadence 95-100rpm, but watts in level 2.
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