50歳からのPower Training # 15 ― 2012/03/03 10:58
[Tempo ride with4 some LT work.]
WU: 15 minutes easy, just getting the legs moving and ready for some work.
MS: 40 minutes and just ride with Watts between 115-135.
It's a steady fast pace, that's not easy, but not at your max sustainable pace either.
Then ride 10minutes with watts<100.
Then do (2) x 10minutes, but keep watts at your threshold or just above it this time.
Reach for 155-165 watts for the whole 10minutes and make your cadence 5 rpm higher than your normal cadence.
Rest for 10 minutes between each.
CD: 15 minutes easy spinning.
WU: 15 minutes easy, just getting the legs moving and ready for some work.
MS: 40 minutes and just ride with Watts between 115-135.
It's a steady fast pace, that's not easy, but not at your max sustainable pace either.
Then ride 10minutes with watts<100.
Then do (2) x 10minutes, but keep watts at your threshold or just above it this time.
Reach for 155-165 watts for the whole 10minutes and make your cadence 5 rpm higher than your normal cadence.
Rest for 10 minutes between each.
CD: 15 minutes easy spinning.
コメント
_ BHW ― 2017/04/12 20:00
_ BHW ― 2017/04/16 14:07
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Very useful information specifically the last part :) I care for such information much.
I was seeking this particular information for a very long time.
Thank you and best of luck.
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