Kathy and Velocious are new HBC business members, and Kathy has offered to provide these valuable training tips for HBC members. Many of us knew Kathy when she was the owner of WildWare.
We all love group rides, for many of us it is our social time as well as our training time. But if you are training for a long century ride or perhaps a time trial where steady state power is required, keeping your group riding to once or twice a week is best, perhaps just on weekends. During the weekdays when time is restricted, try doing a workout that is designed to build your threshold and requires steady state work.
One of the most efficient workouts time wise, is the Sweetspot workout (not really a level but between Tempo and Threshold on the chart). Sweetspot is a sub threshold effort (If a power trainer- 88-94% of Threshold power) (If a HR trainer 94-100% of threshold HR) (Rate of perceived exertion 4).
1:00 – 1:30
WU: Warm up well for 15-20 min easing into Endurance pace
MS: Do 2 x 20 min at sub threshold with 5 min easy spin in between efforts. (you might want to start at 2 x 12 min the first time you try it; then move up a few minutes each week)
WD: 15 min easy ride home
Dr. Andy Coggan’s Classic Power Levels