5 min on spin bike slowly elevating HR to LT. Once at LT start the clock. . .
THEN:
40 min. straight, no rest, 4 minutes seated at LT, 1 min. At 2-5 bpm over LT standing. Repeat until 40 min has elapsed for a total of 8 x (4 min seated at LT, 1 min standing 2-5 bpm over LT)
PURPOSE: simulate long race pace climb where you're often at LT, pushed over by attacks or surges, have no opportunity to recover and have to repeat the sequence over and over.
SCALE: by adding or subtracting # of intervals to suit your fitness level and goals. 3 repeats of this sequence is a good place to start if you haven't done this type of training before.
THEN:
20 min straight on Concept 2 rowing erg in cycles of 1 min all-out, 30 seconds easy recovery. Repeat until 20 min total has elapsed.
Purpose: C2 work, while bilateral (using both legs in same motion at once, i.e. not how you pedal a bike) is tremendously helpful in developing the upper body endurance and pulling motion used while climbing and simultaneously improves hip snap in a manner that's also very similar to climbing.
THEN:
20 min cooldown on bike (or in my case, pedaling home in a downpour into a headwind. Ha.)
On a scale of one to five cans of mid '80s Exceed energy drink (orange flavor), what would you rate this, Kerkove? Blauer, will this improve my SPEAR technique? CrossFit nation, is this 45 minutes too long?
www.andrewvontz.com
www.drillit.tv
@vontz
THEN:
40 min. straight, no rest, 4 minutes seated at LT, 1 min. At 2-5 bpm over LT standing. Repeat until 40 min has elapsed for a total of 8 x (4 min seated at LT, 1 min standing 2-5 bpm over LT)
PURPOSE: simulate long race pace climb where you're often at LT, pushed over by attacks or surges, have no opportunity to recover and have to repeat the sequence over and over.
SCALE: by adding or subtracting # of intervals to suit your fitness level and goals. 3 repeats of this sequence is a good place to start if you haven't done this type of training before.
THEN:
20 min straight on Concept 2 rowing erg in cycles of 1 min all-out, 30 seconds easy recovery. Repeat until 20 min total has elapsed.
Purpose: C2 work, while bilateral (using both legs in same motion at once, i.e. not how you pedal a bike) is tremendously helpful in developing the upper body endurance and pulling motion used while climbing and simultaneously improves hip snap in a manner that's also very similar to climbing.
THEN:
20 min cooldown on bike (or in my case, pedaling home in a downpour into a headwind. Ha.)
On a scale of one to five cans of mid '80s Exceed energy drink (orange flavor), what would you rate this, Kerkove? Blauer, will this improve my SPEAR technique? CrossFit nation, is this 45 minutes too long?
www.andrewvontz.com
www.drillit.tv
@vontz
Posts
