Do these intervals with commitment
(like Kerry Donovan above)
and you'll be in a better position to drive or bring back a race winning break!
When & Why?
Another back end of Pre-Competition or a top up to Competition Preparation. These sessions work well for long distance time trials, race break-away/stay-away situations or for the finale of road races.
A turbo is best because you can control the variables and really hit the numbers for those that are power based. If not, the road will do but you'll have to go on feel and perception.
The first interval is bang on your FTP Wattage and is held for 10 minutes, although you can take 30 seconds to a minute to build up to it. When you get there, hold it rock steady.
After a five minute recovery, take the second, 7.5 minute interval up to 105% of your FTP (taking 30 seconds to get to the level) and again hold it on the limit.
A four minute recovery follows, then it's FTP +10% for five minutes. This may sting a bit. Take a good 3 minute recovery, then it's a two and a half minute flat out run to the finish. Ride it you stole it! But get to the end.
Take a five minute cool down and by the time you've finished your sight may be restored.
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.
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.