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Run: Use race day set up: race flats, bungee laces, sockless. 7 min' hard, then back it down to low zn 2 (approx' 4 laps total around the park)
When: 2/19 at 5:00 PM for 15 minutes
8 days ago  |  More about this session
 
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Bike: VO2 blocks: - 20 min' progressive warm up to zn 2 - 20 min' @ zn 2 - 4 x [30 sec' @ zn4, 90 sec' easy] - 1 min' @ zn 4, 1 min easy - 5 min' easy - 6 x 3 min' @ zn 4, 2 min' easy
When: 2/19 at 3:30 PM for 2 hours
8 days ago  |  More about this session
 
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Bike: focus: tempo blocks at high endurance effort to increase threshold - 15 min' WU to zone 2 5 x: - 10 min' @ zone 2+ w/ 5 min' easy *mostly aero position during temp efforts keeping cadence between 90 and 103 with good ankling by driving the heel down through the pedal stroke. - 5 min' easy spin
When: 2/18 at 3:30 PM for 2 hours
8 days ago  |  More about this session
 
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When: 2/17 at 5:30 PM for 1 hour
8 days ago  |  More about this session
 
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Bike: Easy hour bike
When: 2/16 at 9:30 AM for 1 hour
8 days ago  |  More about this session
 
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Bike: Hour easy Biking
When: 2/09 at 9:30 AM for 1 hour
17 days ago  |  More about this session
 
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Date: 4/25/2015
Spot: Colorado Springs  |  Colorado Springs, CO
18 days ago
Date: 3/21/2015
Spot: Colorado Springs  |  Colorado Springs, CO
18 days ago
Bike: all zone 1 and low zone 2. rollers or trainer or combination. focus on cadence of 95+. on the rollers practice various hand positions, single hand (both sides), and increased rpm's (115+)
When: 2/06 at 12:45 PM for 1 hour
21 days ago  |  More about this session
 
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Bike: High Endurance - 17 min' WU to zone 2 - 4 x 30 sec' single leg (both sides) 60 sec' easy - 3 x 15 min' steady zn 2+ w/ 5 min' easy between *aero position most of the time (drops or elbows down)
When: 2/04 at 3:30 PM for 2 hours
23 days ago  |  More about this session
 
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Bike: Hour easy spinning
When: 1/30 at 4:00 PM for 1 hour
28 days ago  |  More about this session
 
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Swim: 200 WUP 2x 10 x 50 on 45 10 x 50 on 40 5x 100 for time on 2 3 x 50 on 1
When: 1/29 at 12:30 PM for 1 hour
29 days ago  |  More about this session
 
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run: using your race day set up (run flats w/ bungee laces and no socks) within 5 minutes of completing the bike, begin your run. - The 1st 5 min' should be race pace (zone 3 - 4) - the remainder should be zone 2.
When: 1/28 at 3:45 PM for 15 minutes
30 days ago  |  More about this session
 
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When: 1/28 at 3:45 PM
30 days ago 
 
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bike: 15 min' warm up 15 min' @ steady zone 2 (cadence 95+) 18 x [30 sec' @ zone 4, 2 min' @ zn 2]
When: 1/28 at 2:15 PM for 1 hour
30 days ago  |  More about this session
 
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