This session is designed around getting you ready for those super hard starts. You start a big race and for the first 40 minutes to an hour the pace just doesn’t settle down. Your legs are screaming and you have 100km still to ride. Do this sort of session every now and again and you will survive the HURT
Warm up 20 minutes, include some technique work and high cadence.
1 MINUTE OF 5 SECONDS SPRINT 5 SECOND REST INTO
3 MINUTES AT 95 TO 100RPM SITTING AT YOUR A/T PACE (1 to 10 scale 8.5) INTO
1 MINUTE OF 5 SECOND SPRINT 5 SECONDS REST INTO
2 MINUTES RECOVERY
REPEAT X 8.
Once you have done the sprints, settle into you TT pace straight away. Let the recovery come to you. It may take 60 to 90 seconds before you start to feel in control. This is where it is working so try not to back off your A/T WATTS OR intensity too much. The last minute is full on.
Make sure while doing the 5 second on 5 off that you are getting a difference in speed and power. Over the session this will slow but IT SHOULD!!!
Enjoy and remember keep smiling and drinking during the Intervals.