Equipe Flamme Rouge  

60 Second Killers!


Dianne, (mrs flamme rouge) full commitment L'Eroica.
This is how you ride a 60 Second Killer

When & Why?
These are to be undertaken at the back end of your pre-competition phase or during the season when you're looking for a boost or a high intensity overload in a short time frame.  Good for building speed and repeatability for road races or crits.

Where?
Can be carried out on the road or the turbo but I believe the turbo is best for repeatability and keeping safe when squeezing out the final bits of the last intervals.  They do send your eyes a little out of focus!

How?
Hit the interval with full commitment and build up in your first five to ten seconds to full-on, lead out pace.  Don't sprint, don't "jump" in to the interval, just take 5-10 seconds to get to full speed and hold it for a minute.

Take 60 seconds recovery at "taking your bike for a walk" pace.

Hit the interval again until you've completed five intervals.  Then take a five minute recovery.

Repeat again for a further five intervals.  If you're really, really on your game, you might be able to do three reps.  If you can do four, you haven't gone hard enough in the previous three attempts! 



In your head, this is what you're doing, the reality is a little different!
See how hard the coach is working?  A tough job, but someone has to do it.

As soon as you can't complete a full 60 seconds, STOP the session and go to recover mode. You can always add one more the next time you do them.  Don't think you can take a rest and go again.   When it's over, it's over; job done.

The Warm Up Warning
All interval sessions require a thorough and proper warm up...

Once thoroughly warmed up and at "race pace" readiness, undertake the following session.

60 sec killers



The Self Coach Manual...
Contains over 60 pages of drills, sessions, information and everything you need to get you race ready and higher up the finishing order than you now are.  For the price of a training tub you can transform your season, winter or just bike riding pleasure, by taking your fitness to new levels.

The pages here, contain quite a few of our world famous drills, but only a "vanilla" version of them.  Your own, personalised Self Coach Manual contains much more than all the drills, all their variants.  All you have to do is decide which ones you want to use, and in what order.  It's that simple. 



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