Active Recovery 120Endurance 120-160Tempo Replica IWC Aquatimer IW371918 Mens Watch 161-204Threshold 205-225VO2max 226-250Anaerobic Capacity 251-300As a rider’s season progresses, the percentage of his training time that he’ll spend in each of these zones will vary. But, according to Henderson, even elite endurance athletes will spend no more than around 20 percent of their weekly workouts at or above threshold. Any more than that, and they risk overtraining. The bulk of training time is in the endurance and temp ranges, with brief, structured efforts at or above threshold to force the body to do heavier workloads while giving it time to recover and adapt. What will this mean for me?
Here are my Friday and Saturday workouts this week, from Henderson:FRIDAY90 MinutesRide mostly at OD effort - 60-75% of LT power, and HR in Zone 2 (OD). Include 3-5 X 10 minutes of Zone 3 (EN) effort at 80-85% of LT power. Recover Replica IWC Aquatimer Chronograph Edition Boesch IW378204 Mens Watch completely between intervals. This is one interval workout that isnt going to hurt.Notes: Mostly between 120-160 watts, but include 3-4 X 10 minutes at 200 watts with 2-5 minutes 150 watts between.SATURDAYSix HoursWarmup with 30+ minutes of easy riding. Ride a steady climb (30-60 minutes) between Endurance and Tempo HR...power at 90-95% of LT power. Keep cadence up around 80-95 RPM. Finish with easy downhill spin.
Optional: add 3-6 X 10-second downhill sprints at 120+ RPM.Notes: Big day! Warm-up on the flats first...keeping power 160 watts for the first hour. Then, accumulate up to 1 hour of time at around 200 watts (180-220). Make a conscious Replica IWC Portuguese Tourbillon Mystere Limited Edition Mens Watch IW504207 effort to stay under 225 watts during the tempo climbing. Also, accumulate about 1 hour of climbing at 160-180 watts (EN effort). Be sure to stay hydrated and fueled (take in 200-300 kcal per hour).To go to The Crazy Bet main page, click here. —John Bradley
