Monday, October 3, 2016

CX Training Week 3

Week 3, the third build week which ends in a race and is then followed by a rest week.

Monday Pettit -1 Easy TSS filler followed by 2000m on rower

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Tuesday The Chimneys+5 5x6-minute Big Gear Start intervals which each start with a 30-second wind-up at 130% FTP in the biggest gear you can turn. Then, the 5 post-start minutes of Threshold work begin at 95% and ascend up to 105% FTP in a gear that allows you to spin at a more reasonable, 85-95rpm cadence.  Each recovery between intervals is 5 minutes long

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Wednesday Pettit 75 minutes endurance ride

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Thursday Dade+3 Dade +3 is four sets of 4x2-minute VO2max repeats at 120%FTP. 2 minutes of recovery falls between Intervals and 5 minutes of easy spinning separates each set.

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Friday Townsend. Townsend consists simply of 1.5 hours of Aerobic Endurance spent between 60-70% FTP. Cut short and missed the last 15 minutes, not too worried.

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Saturday Koip. Switched tomorrow's Endurance ride to today as racing tomorrow. Koip consists of nearly 2.5 hours of aerobic Endurance riding spent between 60-75% FTP.

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Sunday. Krosstoberfest. You can read the race report here

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So a solid week with over 173 miles, nearly 11 hours and my CX cherry popped!

Next week is a rest/step back week. I am kinda looking forward to it!

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