Hi Team
Training for the next couple of weeks will focus on the Team Time trial. This will also help us in the lead up to the crits at the end of Year. The key is to start working together and keeping the pace even as possible.
Your flat TT session should be done in your team that you will be riding with at States. You can add an extra rider to group if needed.
Flat Threshold session
· Warm up 20mins on flat
· 25km TT in group of 4 to 5 rides rolling pace line @ 85% effort, cadence 90RPM, ( @ every 5km mark increase effort to 95% for 4mins and then straight back into effort @ 85%)
· 10mins recovery
· Complete 3 x 1km max effort cadence high cadence, full recovery between efforts
· Easy spin as team to finish.
Efforts are to be even with high cadence, ensure legs are turning over slowly during recovery between efforts. Maintain even pace and short turns on front 20 to 30sec. Good communication within the group is key. Let each other know how pace etc is going. Don’t be afraid to miss a turn every now and then if struggling.
Hill session
· 20min warm up building to 80% effort cadence 95RPM
· Complete 1km @ 75% effort cadence 70 to 80RPM on climb and descend once you reach 1km mark
· Complete Hill TT to top of channel 10. Record time.
· Recovery is easy spin over top of climb to complete full loop.
· Complete 2 x 1km @ 75% effort cadence 70 to 80RPM on climb and descend once you reach 1km mark
· Easy spin for rest of ride 20min to 40mins
Easy on first 1km climb, it is just a warm and will allow you to get your rhythm before your TT up climb.
Cheers Gilly
Details of Data#3's transmission content disclaimer can be accessed here -
www.data3.com.au
No comments:
Post a Comment