The Stingers!
Putting on the hurt ~ Eric Schuman (Audi)
Washington State Road Race Championships
When & Why?
A top-up session for squeezing out that last
little bit of speed and lactate tolerance when you thought no more could
be found. And as with many of our other drills, the clue's in the
title.
Where?
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 nicely, but you'll have to go on feel, perception and
keep your wits about you. This is a head-dropper if ever there was
one.
How?
Before we start, please understand this is a five minute
interval. Don't dupe yourself by thinking it's two minutes, going
too hard too soon and being unable to complete the session.
Two minutes at "Bernard Eisel Line Out Pace" which is fast but sustainably so. Then back off, slightly, to Tempo Pace for one minute to regain composure. Pick it up again for two more minutes at "line out pace" and hold on.
At the end of the second two minutes, you back right off for a two minute mini-recovery. It goes quicker than you think, so get a drink, settle the breathing, spin the legs out.
Repeat the block above. At the end of the second two minute effort, you take a full five minute recovery.
Repeat the session above, then go straight to a cool down for a minimum of five, but preferably ten, minutes.
Wake up the next morning with sore legs. 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.
Mrs flamme rouge Dianne with her friends (l-r)
a young Bernard Eisel, Baden Cooke and Christophe Mengin
They kindly let us share their breakfast at an Alp D'Huez training camp!
