1.30.2013

Indoor Group Ride: Thursday, 1/31, 5:45PM at Maglianero


Greetings cyclists!

(If all you need to know is where, when and what, the answer is Maglianero, 47 Maple Street in Burlington, 5:45 PM to set up and the ride starts at 6:30 this week. Bring your bike, your trainer, five bucks, water and a towel. )

So, we've ridden all of the Sufferfest videos. It's time to cycle (no pun intended) back through them, or do our favorites again. There's a whole February and March of Thursdays left to go. Last week, we doubled up the Extra Shots, both of which had the impact of longer, middle-to-high intensity efforts. For this week, let's take it back to Downward Spiral and do some shorter intervals with shorter breaks at higher intensities. 
That should be fun.


10:00 warm-up featuring both MTB and criterium racing
First descending-interval set (with Paris-Roubaix footage)

2:00 interval / 2:00 recovery
1:45 interval / 1:45 recovery
1:30 interval / 1:30 recovery
1:15 interval / 1:15 recovery
1:00 interval / 1:00 recovery
:45 interval / :45 recovery
:30 interval / :30 recovery
:15 interval

5:00 recovery

Repeat of descending-interval set:
2:00 interval / 2:00 recovery
1:45 interval / 1:45 recovery
1:30 interval / 1:30 recovery
1:15 interval / 1:15 recovery
1:00 interval / 1:00 recovery
:45 interval / :45 recovery
:30 interval / :30 recovery
:15 interval

4:00 warm-down, featuring the Zurich Bicycle Film Festival entry by Gorilla Bicycles.

After this, I really hope to get the "Wheel of Pain" constructed so we can add the element of surprise to our workouts. More to come on that.

Also Patrick (and I'm sorry if I got your name wrong, but I'm horrible with names- as evidenced by my pathetic attempt at an attendance page on the blog) has offered to lead us through a little core work at the end of the ride if anybody is so inclined. As long as we have the space put back together and we are all  out of there before 8:00PM, that's fine with me!