11.27.2012

This Week's Indoor Group Ride: Thursday, 11/29, 5:45 at Maglianero


Greetings Cyclists!

Well, you've had your week off. You've indulged in couch time and comfort food. You may have even snuck in an outdoor ride here and there as the last of the warmer fall weather give gave way to the cold north winds of winter. You may have even missed a ride or two to go shopping.

Back to it, people. this Thursday night, we will be riding once again at Maglianero. Since we've all been gone for a week, let's make it short and sweet with Revolver:


Well, short, anyway.

How long: 45minutes

What it’s about: Repeats of 1:00 maximum intensity intervals

Best for: Increasing your maximum power and ability to recover

Simple. Brutal. Uncomplicated. This is a workout you don’t have to think about. You just get on, drive yourself into the ground, and get off. It’s the perfect video for anyone who needs to fit a killer, high-intensity workout into their lunch hour to tune-up for racing or weekend ass-kicking.

4:00 warm-up

1:30 of tempo riding

2:00 of higher-speed tempo, with video from the Madison at the UCI Track World Cup

30:00 of intervals as follows: 15x 1:00 intervals, with 1 minute rest in-between each interval, for a total of 30 minutes of intervals.The ‘on’ intervals are not for the faint of heart. They should be done at 9/10 or 10/10 on the RPE (recommended perceived exertion scale). They feature footage from the UCI Track World Cup (Madison, Keirin, Kilometer), the UCI Cyclocross World Cup and the UCI World Road Championships (both U23 and Elite Women). The ‘off’ intervals features some beautiful footage descending the Col du Soler, from Cyclefilm.com.

4:00 warm-down featuring the final Ks of the Col du Soler descent.


Bring your bike, trainer/rollers, towel, and five bucks. Be over 18 or bring a parent/guardian to sign a release. All money goes to Maglianero to use the space.

Please keep an eye on the blog, like us on Facebook, or follow us on twitter for updates.

Thanks,

Matt