Lindsay Zemba (via TrainingPeaks)
Santa's ride
WARM UP
30 minutes, building gradually from easy/Z1 to steady/Z2, keeping cadence 90-95 rpm.
Main Set A is 3x8 minutes done as:
- 2 minutes 90 rpm Mod-hard/Z3 effort;
- 1 minute standing Hard/Z4 effort;
- 2 minutes TT position, low cadence (60-70 rpm), mod-hard/Z3 effort.
- 3 minutes Easy/Steady between reps
Main Set B is 3x20 minutes done as:
- 15 min Big Gear (TT position, 60-70 rpm), mod-hard/Z3
- 5 min easy spin between each.
20 min, bottom of steady/Z2, 90-95 rpm
COOL
10 min, easy/Z1
bike