Friday Bike Intervals, May 23rd

Cycle_toonPicked a hill a little closer to base this week.  I’m not sure what it’s called, though I suspect that after this session I will have come up with a number of names for it.  The hill is 3.1km long and has an average gradient of 4%, making it slightly longer and steeper than the Windy Gap last week.  There are fantastic views of Iniscarra from the top.

The session structure is the same, i.e. focused building leg strength and power.

 

 

 

Warm up: Easy spin from Curraheen to the bottom of the climb, building gradually.

Main set:

  • Seated effort up the hill with a cadence of 55-60 in a big gear trying to keep your upper body really still.
  • As you reach the top of the hill, increase the cadence to do a 1.5 min really high cadence effort that really tests your heart and lungs.
  • Easy descent with about 5 mins spinning once at the bottom.
  • Repeat this 4 more times.

Cool down: Easy spin back to the city.

Leaving from just outside greyhound track in Curraheen @ 6:30pm.

Best of luck to anyone racing this weekend!