Team
As per usual, lets meet at Eureka Drive, at the far western end of Stevenson Boulevard, Newark. Take the first right on Eureka, then first driveway on the left. Helmet and lights required. Please sign in before you start the hard riding.
Larry N. is unable to lead tonight, so i will be providing the program.
Warm up as per usual, with a steadily increasing speed paceline, followed by some form sprints.
Then :
3×10 minute SS intervals, with 5 minutes rest in between, to be done INDIVIDUALLY, no sucking wheels.
SS = Steady State Intervals
For increasing maximum sustainable power
RPE = 7
HR: 92-94% of highest test average
Power: 86-90% of highest test average.
These are used to increase the maximum sustainable power, because the intensity is just below LT, but close to it. As you accumulate time at this intensity, you are forcing the body to deal with a lot of lactate. SS intervals are best performed on flat roads or small rolling hills. Try to complete without interruptions (lights, junctions, etc) and maintain cadence between 85-95 RPM. Maintaining intensity is most important. These intervals are slightly below your time trialing pace. Recovery time between efforts is about half the time of the actual effort.
After the intervals, we will regroup, recover and finish off with the decreasing speed paceline.
If the above is not to your liking, do still come out and do your own thing. The more the merrier.
Garry