Dave Tallo 2016 Micro
Heyhey -
In week 17 of a 20-week OS. This week, and next, are (2 x v02 bike + 1 x FTP bike) ordeals. Because I was dropped on my head as a child, I think.
If you were to structure a longer weekend ride to include v02, how would you lay it out? Based on muscle recruitment, freshness, priority, etc, I'm thinking:
30 z1
about 40' z3
total of 15' WI / 15' rec, Billiat-style v02 intervals, climbing
remainder z3 / abp.
Total of 3h.
Thoughts? Or v02 work closer to the beginning / end?
0
Comments
- 30' warm up, including a few standing bits at low RPMs
- 40' at ABP...broken up with short rest...like 8' on, 2' off stuff...different RPMs for each one... (90 / 95 / 85 / 90, for example).
- 5' easy recovery
- VO2 work -- nothing better than a few sets of 30" on, 30" off...you can do 5, then spin 2' and repeat..keep the bucket near by...
After that, it's all gravy...not sure Z3 at the end is even remotely required at this stage of the season!!
P