This is the 4th in a series of 6 bike trainer speed workouts. This workout was taken from an old cycling video I had. The instructor from the video is Lance Armstrong's coach Chris Carmichael from "Carmichael Training Systems". The workout is simple but not easy. It is the type that makes a person want to puke. I almost did!- 10 minute warmup including a 1 minute burst at the 5 minute mark (this acts to buffer the lactic acid build up later in the workout)
- 5 minute maximum effort
- 5 minute spin easy
- 5 minute maximum effort
- 5 minute spin easy
- 5 minute maximum effort
- 10 minute cooldown
45:00 total ride time
When I say "maximum effort", I mean high cadence and heavy gearing. At the end of the 5 minutes it should feel like your ready to fall off the bike and die.
For todays workout, I made it a "brick" (bike/run). As soon as I got done with the bike portion, I did a short run at a conservative pace.
20:00 (2.5 miles)
Workouts for the previous days this week include:
- 3/29 Bike Trainer = 50:00(105RPM)
- 3/31 Bike Trainer = 30:00(100RPM)
It's interesting you mention the puke thing. :) I did an all out effort run, as fast as I could, taking my speed up and up--moments when I thought I'd fall off the TM, I felt SO NAUSEOUS!! But I must say, all out effort really pays off in convincing the body to step it up. Great workouts, as always, keep it up. ~J
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