Hi Team
I hope everyone has had some time off over Christmas. I thought it would be a good way to start off this year with some speed. It will give you an opportunity to see how your legs are and if you have any drive when trying to ride fast. The sessions will have short hard efforts with big recovery. It is important that you put 100% into efforts and maintain the cadence in the program. Good luck guys.
Gilly
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 500m @ 100% effort cadence 70 to 80RPM Descend with 5mins on flat for recovery
· Complete 500m @ 100% effort cadence 70 to 80RPM Descend with 5mins on flat for recovery
· Complete 20sec 100% effort with 40sec recovery, repeat 5 times on climb before descending
· Easy spin for rest of ride 20min to 40mins
Efforts need to maintain 100% effort for complete distance so you need to pace effort for length of effort, the session is only short but hard. Important to have a good length of time spinning legs after session on climb.
Flat Threshold session
· Warm up 20mins on flat
· 15mins in group of 3 to 4 rides rolling pace line @ 85% effort, cadence 90RPM
· 10mins recovery
· Complete 5 x 300m max effort cadence high cadence, start efforts for 25KPH. 1min recovery between efforts
· 10mins recovery
· Complete 5 x 300m max effort cadence high cadence, start efforts for 25KPH. 1min recovery between efforts
· Easy spin as team to finish.
Efforts to be explosive with high cadence, ensure legs are turning over slowly during recovery between efforts.
Cheers Gilly
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