By ALP Coach Alison Powers
Summer is here. The weather is good, the days are long, and we’re itching to ride our bikes. However, summer also means there is a lot of things going on, things to do, places to take people, etc. Because of this busy-ness, the time on our bike can be limited. But limited time does not mean we have to sacrifice quality training. You can still get quality rides and training in 40-60min.
Here are two 45 minutes interval sessions to fit into your busy life
1- 20/20/20’s Up a Hill
Warm-up for 15min then do 6-8x 20/20/20's up a hill- 20 sec standing, 20 sec seated, 20 sec standing. This effort is HARD-almost Full Gas ~90%. Aim for consistent power averages each interval. If power starts to really drop, call it a day and cool down.
Recover 3 min between intervals
Cool down 10-15min
Don’t live near any hills or climbs? That’s ok! Here’s a flat lander workout
2- Build Workout without Recovery
Warm-up for 15 min then do the following surges (meaning, stand up and sprint as the segway into the new zone. This will throw your average power or HR off so you will have to use RPE to gauge your effort level). Do all intervals on the flats and in your drops.
Begin with 1 minute at tempo (zone 3), then sprint for 10 seconds to threshold (zone 4) for 1 minute, then sprint for ten seconds to VO2 (zone 5) then hold VO2 for 1 min. Return to the tempo portion of the interval set and repeat the interval (no formal recovery), keeping RPM 90-100 throughout the workout. Do 4 of these 3:20 second efforts.
Finish with 4x30sec HARD, 30 sec off
Cool down 5-15min
Remember, quality of training beats quantity of training anytime. Get on your bike, make it focused and quality, and you’ll be fast all summer.