iTRACK

TRAILHEAD
POWER WATTS 2 CLASS-
COACH LEAH PRUDHOMME
Training Session:

LT- double peak efforts
Read blog and Links to Lactate Threshold

Planned Time: 90min - 2:0

WU: 15 minute warm-up on your bike at 50% effort. 15 min. Move towards 75% of threshold watts / AT (Heart Rate)...

Main Set: 120rpm super spin high cadence blow-out efforts 30s on/15off moving up to threshold watts for 5 minutes to overload the system and prep for steady Muscular Endurance. Then cruise for 5 minutes, level 2 on 1-7 scale, conversational ‘all day’ Endurance pace.

Peak 1:

Directions: Start Small Chain Ring EZ move to Big Ring and drop 1 gear in back starting at top moving down increasing load/watts and power while concentrating on maintaining steady cadence, stay about 1-3 min each gear (see below).

Ladder Sets:
Start out with a 15 minute effort with watts at Vo2 max pace (110%) or level 5 (AT into Zone 4), and hold this for 2 minutes, then with each remaining minute intentionally drop the wattage down 20 watts until you reach (96%) in the 6th minute, then bring watts back up so that the 7th minute is 100%, 8th is 105%, and hold here for the remaining 7 minutes (try to pick it up to 1120% in the last 45-60seconds if you can.

( Additional Time? Then, Repeat this 2-3x and allow for good recovery between each 3-4min Rest. )

KEY: The goal of this exercise is to start out too hard in order to load up the system, and then demand a steady output for a short period of time, then scaling back in order to prevent from exploding, and forcing you to hold just at your threshold power or a touch above. In the end you finally ramp back up in order to push in the very end. CD: 15 minutes easy spinning.

Peak 2:
Steady Burn 350watt Ladder Set!
Start Big Chain / half way down in back move up/down depending stay at or > 90 rpm:
• 10min hold at 250-300 watt range at 80% effort and 95-100 cadence. 1 min off.
• 9min hold / 50 sec off
• 8 min. hold (drop 1 gear) / 40sOff
• 7 min. hold (drop 1 gear easier) / 30s rest
• 6 min hold (drop gear 2 or all the way up in the back) / 20s rest
• 5 min (hold still in big chain ring all the way up in back 200 watts range) 10s off switch into small chain ring.
• 4 min (small chain ring) steady effort Active Recovery HR in Zone 3/ RPE 3-4 (1-7 effort)
• 3 min TT @ 120rpm cadence Super Spin (small chain ring EZ gearing / best effort for pulling)
• 2 min. 100 cadence steady Zone 2
• 1 min cool down @< 90 cadence