Where to position MS

beej30 · October 20, 2012 8:18AM

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

Bruce Thompson · October 20, 2012 2:11PM

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

Carl · October 20, 2012 2:31PM

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 helps

Dino Sarti · October 20, 2012 7:28PM

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.

Scott Alexander · October 21, 2012 2:22PM

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.

Daniela · October 21, 2012 3:23PM

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.

cgres123 · October 21, 2012 4:55PM

Agree, Wu ... MS... CD ... crunched for time, do 1/2 warm up hit MS then bail.

Where to position MS

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