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Where to position MS

 On my bike ride today, the ride is 90 min, MS is only 30 min, so how do you best position the MS within the ride?  I have in the past always worked my MS in at the end of the ride.  For this type of ride, I would typically ride for 45 min easy, do the MS for 30 min, then cool down for 15 min.  Just wanted to get your perspective on this. 

 

Thanks.

bj

Comments

  • Brain -- that sounds right.  A good warm up, then MS, then cool down.

  • I think you hit it right on the head. Not sure where else you would place the main set. 15-20 min wu with 3-5 x 1 min pick ups at 95-100%, then the main set however long it be. Remember at times you might have 3 or more main sets as the plan builds, then cool down of course at the end.

    Ex...
    Wu: 20-30 min at .65-.70 intensity
    MS:1- 15 min@ 95-100% of FTP (4')
    10 min @ 95-100% of FTP (3')
    MS2:- 5x15 min@.80-.85 IF (5')
    CD: 10 min @ .6-.65 intensity

    Hope this helpsimage
  • Depends if your outside or on a trainer. I get the above protocol for a trainer, but outsider generally warm up for about 10 minutes then start the work. After any prescribed intervals I will generally just ride ABP (always be pushing) style.
  • For me, the terrain of where I'm riding generally determines when I do the work portion of the workout. Most of my routes have at least a few false flats to use, or a flat windy section where I can really hammer it to reach the goals of the MS. usually I end up with more work because of this approach.
  • I do a 20' WU, the MS, then try to hold 80-85% for the remainder, or just ride along until the time's up.
  • Agree, Wu ... MS... CD ... crunched for time, do 1/2 warm up hit MS then bail.
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