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70 Min Elevated Base Piece: 20 Min W.U. (establish base gear)10 Min @ +1 gear of base20 Min @ +2 gears of base10 Min @ +1 gear of base10 Min Easy SpinSTRETCH/ Easy Jog (10 Min) 40 Min Transition Intervals (4 X 10 Min): 4 Min Hard @ +2 gears of base1 Min Easy Spin @ High CadenceBike --> Run Transition3 Min Run (Race Pace)2 Min Active Recovery (easy spin, prepare fro next interval) 10 Min C.D. STRETCH |
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15 Min W.U. STRETCH 70 Minute (10X5) Elevated Base "Pyramid" Piece: NOTE(S): All gears listed are in reference to a "base gear", equal to the hardest gear pedaled during W.U. (e.g. +2 = two gears harder than your base gear). Additionally, each 5 Min "chunk" is broken as follows: (4 min - steady cadence, 1 min - high cadence seated OR high gear standing)10 Min W.U. pace5 Min @ Base Gear5 Min -1 Gear5 Min +1 Gear5 Min @ Base Gear5 Min +2 Gears5 Min +1 Gear5 Min +3 Gears5 Min +2 Gears5 Min +1 Gear5 Min @ Base Gear10 Min C.D. (Includes Bike -->Run Transition) STRETCH IMPORTANT: From this point forward, bring your running shoes to bike practice as we will now be incorporating a short Bike to Run Transition into our cool downs. |
STRETCH 75 Minute Piece (Focus Points: Cyclical/Rhythmic Pedal Stroke, Steady Cadence) 15 Min W.U. (varies by individual)10 Min "Steady Pace" (peak gear used in W.U.)10 Min +1 Gear (+1 from "steady pace" gear) 20 Min +1 Gear (+2 from "steady pace" gear) 10 Min -1 Gear (+1 from "steady pace" gear)Dismount & RUN (2~3 min) 10 Min C.D STRETCH |
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15 Minute W.U. (Remember peak/hardest gear for main set) STRETCH 1 Hour Piece "Passing Intervals": 10 Min Steady Effort (same gear as peak gear used in W.U.)"Passing Intervals" - Simulate effort used to pass opponent on course (followed by short aggressive climb & rec.) (0:30 @ +2 Gears from "Steady Effort" gear, 0:30 @ +1 Gear from "Steady Effort" gear) X4 1:00 HIGHEST Gear, climbing out of saddle 1:00 Low gear (-1 or -2 from "Steady" gear) HIGH cadence (~105 - 110) 2:00 Recovery @ "Steady Effort" gear Repeat X5 10 Min C.D.STRETCH |
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15 Minute W.U. STRETCH 55 Min Piece:10 Min Steady (same as peak gear in W.U.)NOTE: The following interval set is meant to be done at "tempo" pace = 95% race pace (2:00 - Steady, 1:30 @ +1 Gear, 1:00 @ +2 Gear, 0:30 @ +3 Gear, 1:00 Steady, 1:00 "Spin Up", 1:00 Steady)(2:00 - Steady, 1:15 @ +1 Gear, 1:15 @ +2 Gear, 0:30 @ +3 Gear, 1:00 Steady, 1:00 "Spin Up", 1:00 Steady)(1:45 - Steady, 1:15 @ +1 Gear, 1:15 @ +2 Gear, 0:45 @ +3 Gear, 1:00 Steady, 1:00 "Spin Up", 1:00 Steady)(1:15 - Steady, 1:15 @ +1 Gear, 1:15 @ +2 Gear, 1:15 @ +3 Gear, 1:00 Steady, 1:00 "Spin Up", 1:00 Steady) 6 Min either elevated base pace, or 3 X 1min Spin Ups5 Min C.D. STRETCH |
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