Wed Evening Bike Intervals/Brick Phoenix Pk

[alanduggan]

Is this on tonite Bob? Whats the plan?

[fergalddaly]

Weather looks good. 6.30 at Papal cross?

[darraghk]

I’m going.. hope it’s on 🙂

[BOB]

C ye @ Papal Cross 6:35 – rolling out for warm up at 6:40 – apparently will be sunny 😆

DD Set:

Bike session:

15 min Warm up- Building from zone 2 (5/10)to upper 3 (7/10 effort).. (include 2 x sets of cycling pedalling drills in the warm up).

Drill set:
1 min @ high cadence (105-110 rpm)@ effort of 7/10, then 1 mins easy effort at 90 rpm. (Repeat this x5 times).

Main set:
3 x 15 mins @ Upper Zone 4 (8/10 effort)- threshold, Cadence 90-100 rpm. (Complete this in race position- if using tt bars/tt bike- focus on maintaining aero position and still upper body).

8min zone 2 (4/10 effort) recovery between efforts

10 mins Aerobic cycling.

Within 5 mins of finishing the bike session- run for 10 minutes easy intensity (4/10) if possible. Focus on maintaining excellent technque!

[Gmonee]

See you there
Gareth

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[BOB]

C ye same time same place.

Your Workouts for Wednesday, May 28
#1: High cadence efforts (race week)
Type: Bike
Planned Duration: 0:30
Description: 15 mins warm up- building from easy in first 5 mins and building intensity every 5 mins.

(build from 5/10 intensity in first 5 minutes, to 8/10 in last 5 minutes)

5 x 1 min high cadence (upper zone 3 or 7/10 intensity) then 1 min @ 90 rpm (zone 2)

5 mins easy cool down.
Pre-Activity Comments:

[barryomahony]

I’ll be there. Is it a brick session?

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[darraghk]

Barry people usually cycle home and run then.

[BOB]

C ye 2moro

[BOB]

C ye 2moro.

B

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