Cycling Power Watts Class...

POWER WATTS CLASS PURPOSE:

Based on percentages of your threshold wattage, this Power Watts Training will coach you to a super performance in a time trial (you can select this plan without knowing your threshold wattage, however you will need to take the field test in order to determine your threshold before you start your plan). You will be able to use your Kurt Kinetic Bike Computer and power watts meter to the fullest extent with these detailed workouts.

Including tips, artiles, and pacing strategies, this is like having a coach personally help you on your way to success.

* Weekly Blog posts with workouts to keep you on track at irideinside.com

* Track your fitness and gain confidence over 15 weeks at Trailhead

* Get support or just follow along on here on the blog.

THANKSGIVING WEEK WORKOUT:

Session #1 Cadence training Super Spin HIGH / LOW Intensity

Planned Time: 1:15

Indoor Kinetic trainer ride-

WU: Good warm-up for 15 minutes 90+cadence and then do these:

Main Set (MS):

• 1minute- 53:15-@50-60 rpm-PUSH the gear! Big Chain ring...
  

• 1minute 39:15--90 rpm (dont drop below 90 cadence)
  
• 1minute 53:16--50-60 rpm resistance training on the bike!
  
• 1minute 39:16 -90rpm
  
• 1minute 53:15- 50-60 rpm- GRIND! (HR approaching AT)
  
• 1minute 39:15 100 rpm
  
• 1minute 53:14- 50- 60 rpm- PEDAL SMOOTH EZ. Repeat.
  
• 1minute 39:14 - 110rpm
  
• 1 minute 53:13---50-60 rpm
  
• 1minute 39:13 ---110rpm (zone 4HR)
  
• 5 minutes- 53:19 --90 rpm (@AT or just below threshold)
  
• 6x 30 seconds ---53:13 --50-60rpm- Make these HARD and strong, seated efforts resting for 1minute between each... Don't drop 90RPM…
  
• CD: 5 min. spin easy. HR back to Zone 1-2.
  

LSD Endurance Ride 1:

Time 1:30

WU: 15 minutes warm-up, just spinning at a nice easy pace- Watts<190.>

Sunday Endurance ride 2:

Time: 2:30

WU: 15 minutes solid and steady. MS: 2hours of good riding today, keeping it steady and smooth. Make sure to keep your watts in the 100-140 range today and just getting in a fun endurance ride today! Please do 10 little 8 second bursts today, throughout your ride. CD: 15minutes spinning down.