As you may know, I have taken over the spinning classes with occasional guest appearances from Mike and other interested parties. Since these classes are for you , I would really appreciate any feedback that you might have to make these classes work for you. Otherwise I will just plan the the classes around the training sessions that I would do myself anyways. So send me your:
requests
drills in the class you found particularly helpful
drills whose point you totally missed
anything else you think of…
Either post here or if you’d rather not have the whole team know that you were the one to recommend the 5 minute max power intervals send me a PM.
I think you are doing a great job. all the threshold stuff is great for the time of the season. I would start adding a bit more short sprinting intervals, to get ready for the crits with limited rests or threshold in between to replicate the crits.
10-20s, 10-50s (usually in several minute blocks), 30s maximal sprints with longer rest and multiple sprints within the context of longer intervals like you did on Thursday.
A good drill is to crank up the resistance and start from 0 rpm and do a seated «power acceleration» for 30s. A few of those with maybe 1m30s rest really kills me personally.
this one was really good again–although maybe a bit short.
personally, i really like the one minute at 95% parts, cause they get me into the LT really quickly, obviously, and nicely warmed up for the rest of the workout. Maybe 5 in a row with 2 minutes ‘recreation’ in between would be a welcome addition to a future session
additionally, I dont think we need 5 minutes rest between 15/30s. The reason is because we do 4x15/30s, which takes us into anerobic, very high HR ranges. Then, in the 5 minutes we come back down to a not much higher than everyday activity HR (at least I do), and then without really any warming back up, kick it back to high HR-anerobic stuff.
I dont think this is necessarily good for the body, as it can shock the system (namely, the heart). What I recommend is 4x15/30s, with a 90 second to 2 minute break MAX, and then back into 4x15/30s. That way, in those 90 secs to a minute, you do not fully drop your heart rate, but are well below your max LT zones, but still within it.
The purpose of 15/30s is to build your anerobic threshold above your aerobic threshold, and part of doing that is staying in an LT zone while recovering, then kicking it back above again.
If you do do 5 minute rests, give us a minute of high LT stuff to get the lactic, blood and oxygen flowing again before throwing us against 15/30s.
Other than that, it was a really great workout. I too enjoyed the 9.2 PI stuff…
I want another interactive criterium, like the one Math BR made us do! if you want Hons, we will show you. Its a brutal 4 times 10 min., but you’ll like it… or maybe not, but you should try!
