Last Indoor Trainer Night TONIGHT!!!!!

[Jeremy "jerm" McDaniel]

Last trainer night is TONIGHT!!!! Day light savings starts this Sunday, and I have already seen many emails about group rides starting up next week.

Come on out and take part in our structured workout or do your own thing!!!! Opportunity to ask questions about workouts and training.

Tonights workout - Under/Overs!!! 3 x 10mins (3u/2ox2) w/ 6min RBI.

Several people have inquired exactly what this workout is and what the abbreviations above mean. After warming up the intervals begin. There are 3 sets of intervals, each lasting 10 minutes, with a 6 minute rest b/w interval. Each interval contains set number of Under/Overs. Over three weeks of this workout we have increased the time of this workout with the intensity staying the same. We started out with 4 x 6mins (2u/1ox2), then progressed last week to 3 x 9mins (2u/1ox3). So this week we are doing 3 x 10mins (3u/2ox2) w/ 6min RBI. Then cool down.

Each interval would look like this.

3 mins under
2 mins over
3 mins under 
2 mins over 
6 mins rest 
Repeat until done.

The under part is done at steady state intensity(85-90% of LT), the over is done over steady state (95-100% of LT). LT is lactate threshold, basically the fastest intensity you can maintain for an hour time trial.

Lastly you want to allow your body to adapt to the last three weeks of increased intervals and training so next week will be a rest week. I know that will be hard to do with group rides starting up next week and the weather warming. But rest and recovery is the most overlooked part of training!!!!!

Hope to see you there!!

Jeremy "Jerm" McDaniel
Greensboro Velo Club
VP - Cone Health/cycles de ORO Race Team
http://www.greensborovelo.com/
http://www.cyclesdeoro.com
http://www.carolinacup.com/

Become a 2013 member of the Greensboro Velo Club TODAY!!!!
https://www.bikereg.com/Net/17630