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Tuesday, December 4, 2012

Bike workouts for MBF plan

During the 2010 AH135. Brings perspective
to my 10 minutes of weekly suffering....

A few posts ago i laid out my minute by minute plan for my MBF swim workouts - here's what i'm doing on the bike.  Motivation on the bike is easy in the face of the Arrowhead135 - if i don't feel like really digging deep at the outset i just remind myself that if i can't bury myself for 10 minutes in the controlled atmosphere of the gym i'm not going to stand a chance for the 22.5 hours (or so) i'm planning to bury myself during the race.  I probably don't stand a chance anyway, but that is another matter.  Anyway, here are the details:

[Note, to avoid doing three short interval workouts back to back I start this week with the med. intervals and cycle through from there.  I'm mostly using a Precor stationary bike, a UBK 835 model from 2011 i think.  I control consistency between workouts by using levels and RPM data.  RI stands for rest interval, WI for work interval]
  • Workout 1 (med intervals) - 1:2 interval program for 10 minutes.  
    • Min 0 - 0:57, level 7, 90+ RPM
    • Min 0:57 - 2:51,  level 14, 90+ RPM
    • Min 2:51 - 3:48, level 4, 90+ RPM
    • Min 3:48 - 5:42, level 14, 90+ RPM.  When this becomes easy, I'll begin doing 30 second increments of the second WI at level 15.
    • Min 5:42 - 6:39, level 4 again
    • Min 6:39 - 8:32, level 14, 90+ RPM 
    • Min 8:32 - 9:31, level 4, 90+ RPM
    • Min 9:31-10:00, level 15, 90+ RPM
  • Workout 2 (single interval) - 10 minute distance trial, hill program.  I set the hill program so that it begins at level 7 and tops out at lvl 22.
    • Min 0-0:57 - level 7
    • Min 0:57 - 1:54 - level 12
    • Min 1:54 - 3:48 - level 16
    • Min 3:48 - 6:11 - level 20
    • Min 6:11 - 8:05 - level 22
    • Min 8:05 - 9:03 - level 20
    • Min 9:03 - 10:00 - level 16
  • Workout 3 (short intervals):  1:1 interval program for 10 minutes
    • Min 0-0:57 level 7 90+ RPM (warm up)
    • Min 0:57-1:54 level 15 90+ RPM
    • Min 1:54 - 2:51 lvl 4 90+ RPM
    • Min 2:51-3:48 lvl 15 90+ RPM
    • Min 3:48 - 4:45 lvl 4 again
    • Min 4:45 - 5:42 lvl 15, 90+
    • Min 5:42 - 6:39, lvl 4 90+
    • Min 6:39 - 7:36 lvl 15, 90+
    • Min 7:36 - 8:33 lvl 4, 90+
    • Min 8:33 - 9:31 lvl 15, 90+ ROM
    • Min 9:31-10:00 lvl 4 (warm down)

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