Equipe Flamme Rouge  

The Escalator

Holding off the maurauding hordes; just

Lactate tolerance and suffering for those
end-of-race, hill finish, attacks

When & Why?
This increasingly challenging block of intervals can be used in the pre-competition phase or anytime in the mid-season to give a boost to your hill climbing, time trialling, or just plain ability to suffer at the end of a race in the lead up to the sprint.  One session, that has the capacity to produce a whole different range of outcomes.

Where?
Obviously ideal for a turbo session but can be built in to longer mid-week rides on the road.  No real risks on the road other than avoiding hills, junctions, and traffic lights.  Much easier to pace indoors!

How?
Due to the nature of the first few intervals you can get away with just a five minute warm up for this one. 

Keep a race pace cadence and get yourself in to a nice rhythm for the early intervals.  There should be no sensation of real effort.  Be warned, there is no recovery in this session!  Don't race the first few intervals because you'll pay for it later.

As the gears and duration builds, so to does lactic acid.  This session will become increasingly debilitating as the cadence drops to accommodate the rise in gear ratio. 

Hold form and technique for as long as you can but when you start to rock and sway back off.  If you're only half way through the session just come back down the gears to get a decent workout but note your "peak" and attempt to surpass it on the next run.

This session works better on some turbos than others.  Most fluid trainers increase the resistance as you go up the gears; obviously this isn't good.  If you have a resistance, set it to normal road sensations.  If you haven't, then you may need to come back down the block.

The Warm Up Warning
All interval sessions require a thorough and proper warm up... but, this session starts quite easily so you can get away with a five minute warmup rather than the ususal ten.

Once warmed up and ready to start, undertake the following session.

Escalators



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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