Intervals To A New Level

I received my latest issue of Bicycling Magazine in the mail yesterday. The only part I've absorbed from the issue was Chris Carmichael's interval workout called Bust A Gut. It's basically like mine but the intervals are based on time (2 minutes) rather than reaching a certain heart rate and then sustaining it for a certain time. I think it works out to longer intervals and more of them. I definitely hurt more, sweat more and felt like I had ridden harder with these changes.

Bust a Gut!

  • 6 minute: warmup
  • 1 min.: fast pedal, spinning a light gear as fast as you can
  • 1 min.: recovery spinning
  • 1 min.: fast pedal
  • 1 min.: recovery spinning
  • 5x2 min. @ max intensity, w/ 2 min. recovery spinning between each
  • 6 min. recovery spinning
  • 5x2 min. @ max intensity, w/ 2 min. recovery spinning between each
  • 8 min. cooldown
  • TOTAL TIME: 60 MIN.

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Permanent Link: 11/29/2007 12:17:00 PM 0 comments, post a comment

Last Hard Week Before Taper

After last week being a recovery week my muscles, as well as my head, were back in the game today. I looked forward to today's workouts (5M interval morning run, noon bike intervals for :45 with brick run :15) and afterwards felt great. I also felt like I didn't lose anything with the lighter activity last week. I felt stronger today than I did at the end of the last interval run and bike. It's weird how that works with rest.

My new Wheelbuilder disc wheelcovers should be arriving tomorrow. The Fed Ex Web site shows them in Fort Worth this afternoon. There's a time trial tomorrow night if I get the covers in and on the bike in time. I could see if they make a difference. We're not supposed to get close to 100 degrees tomorrow so it may not be that bad.

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Permanent Link: 8/20/2007 05:02:00 PM 0 comments, post a comment