M2 Cycling

Workouts! #1 Up/down Ladder Build Work intervals are 1', 2', 3', 4', 8' and then back down the ladder without repeating the 8' interval. You build intensity within each interval every 1/4; ie. the 1min interval you build every 15", the 2min interval every 30", etc. As the interval gets longer you will begin at slightly lower wattage and finish slightly lower - see ranges. Ideally, you have good legs and can attack this workout - if not, you can still do the workout but m...odify the intensity and build instead by 1/3s. 1 min interval watts 90 > 110% RI 1min; cadence 90+ 2min interval watts 90 > 105%, RI 1min; cadence 90+ 3min interval watts 85 > 102%, RI 1.5min, descend cadence from 90 > false flat > 80, 4min interval watts 85-100%, RI 2min, cadence 80 8min interval watts 80-95%, RI 2min, cadence 90+ Go back up the ladder with same intensity/cadence pattern without repeating the 8min interval. Workout #2 Long See-Saw You need to be in the mood for the challenge of a grind-it-out workout with this one. Here you will ride continuously with alternating 3min at a base watts of approximately 80%, RPE 6.5 scale of 10, and then 3min @ +20w; back to base watts, and then wax-on up 30w, back to base watts and then back up by 40w; once you have reached a wattage where RPE is a 9 and you know you cannot go higher, your next wax-on will be back down to your original wax-on wattage, and then work your way back up. Target approximately 30min aggregate. Example of above 3min @ 160w 3min @ 190w 3min @ 160w 3min @ 200w 3min @ 160w 3min @ 210w 3min @ 160w 3min @ 190w 3min @ 160w 3min @ 200-210w! Enjoy these challenging fitness builders! E

Workouts! Outlined below are three distinct workouts which can be done in 1hr, including 25min warm-up, and which offer great bang for the buck in terms of fitness gain. Workout #1 - Combination platter Part I - Hard Tempo 5 x 2.5min, RI 30sec... Repeats 1, 2, 4 90-92%, Repeats 3 & 5 92-95% Part II - Strength 4 x 1.5min, RI 2min; cadence 70-75, watts 105-110% Part III - Power 2-4 x 45sec, RI 2min, cadence 90+, watts very strong building by about 10w every 15sec, last 15sec very near maximal effort. Workout #2 - Broken TT or Cruise Tempo Feeling sharp with good legs - Broken TT with Crescendo finish. Legs or mojo not quite there, do the same interval set but wattage @ 85%. 10 x 2.5min RI 30sec Repeats 1, 2, 4, 90-92%, Repeats 3 & 5, 92-95%, repeat Cadence for Repeat 3 is false flat, Repeat 5 80. Option after the 10th repeat to add -on the following crescendo finish set with watts best sustainable and of course better on each cut-down: 1min, RI 30sec 45sec, RI 30sec 30sec, RI 30sec 15sec, Done! Workout #3 - VO2 (HARD) + Tempo Finish You need to warm-up at least 25min as this is a high intensity workout. The last part of the warm-up should see the following: 2-3 x 30sec @ 102 - 110%, focus on super smooth pedal stroke and getting breathing rhythm. 2-3 x 15sec "muscle primers", 110-120%; smooth & balanced pedal stroke. Part I - VO2 (Hard) set:- These efforts are near maximal - breathing very labored at end , HR above threshold, you should not be able to continue for another minute beyond end of interval. Your choice of 3-4 x 3min, RI 3min (okay to take another 1min) OR 2-3 x 5min, RI 4min Part II - Cruise Tempo 15-20min continuous as follows: 2min @ 80-85%, 30sec @ + 15-20w; cadence 90+ Enjoy!

Good bang for your buck workout! One hour and done! Warm-up 20-25min. Part I - Tempo Pace Variation 8min continuous where 1.5min @ 80-85%, 30sec + 10-20w, repeat through 8min EZ 2min... Part II - Threshold Work 5 x 2min, RI 1min Build watts by repeat; repeat #1 @ threshold 100%+- couple of watts; increase watts by 3-5 each subsequent repeat. EZ 2min after last repeat. Part III - Threshold+ Power 5 x 1min, RI 1min Same procedure as previous but begin with higher watts. You might think about what the 5th repeat watts might be and work backwards from there.

Soggy Weekend Cycling Fitness Rx: 3s are Wild! If pressed for time, you can shorten the set to 2 repeats of each set. Rest Interval (RI) 30sec between reps, 1.5min between sets Cadence Pattern - descend by repeat 90+, False Flat, climbing 75-80.... Wattage (intensity) 100% = your best 10min watts, meaning you could continue for another 1-2min but very happy not to. Last 30" of last interval of each set you increase cadence such that watts up 10-20 for strong finish. 3 x 3' RI 30"; wattage 90-92% 3 x 2.5' RI 30", wattage +5-8 from previous 3 x 2' per previous line item 3 x 1.5' per above 3 x 1'; per above 3 x 30" Finished! Nice work! See more

Gang, I am posting the next set of workouts. The Basic Strength Progression should see you do one workout from the list if you ride indoors 2x/week, and two workouts from the list if you ride indoors 3x/week. You alternate the Strength Workouts with the one below, and others which I will post. Workout 1 - Longer Tempo alternating with Threshold Cut-downs....Continue reading

Workout March 23 Warm-up 20-25min Main Set Part I 10min See-Saw, 1min alternate (get in the groove set)... 1min @ 80%, Zone 3-3+ 1min @ 85%, Zone 3+/4 Alternate Repeat for 10min total; Easy 2min Part II Ascend/Descend Ladder 45-51min Odd repeats steady effort Even repeats under/over by 15-20w in 1/4s; the 4min interval u/o every 1min, the 3min interval every 45sec. Interval Watts Zone RI Cad 2 x 4min 85% 4 1’ 90+, FF (false flat) 3 x 3min 90% 4+ 1’ 90+, FF, 75-80 (Option to take an extra 1min rest after the last 3min repeat - recommended) 4 x 2min 95% 4+-5 1’ 5 x 1min 95-100% 5 (build watts 5-10 every repeat last repeat very strong! 1’ Option to finish with 6 x 30sec, RI 30sec watts should be better than the 1min efforts but make note of the 30sec RI. Recommend doing odd repeats at feel-good strong, even repeats 10-20w better and not quite so feel-good.

In cased you missed the M2 Corona Therapy and M2 Cycling kit order announcement below, here you have it in plain speak! Dress Sharp, Ride Fast! M2 Store - http://shop.jakroo.com/M2-Cycling Deadline - Sunday March 22 midnight!

Gang, posting a couple workouts that we have done recently, but which are good to repeat or do for the first time if you missed class. If you are pressed for time, you can condense them somewhat and still get very good bang for your buck. For 2020 I have made a personal goal to regain the fitness that I had before my 2018 accident. This fitness is measured in objective quantitative terms - how many watts for certain benchmark sets. The indoor training that I prescribe for o...Continue reading

M2 Corona Therapy - https://mailchi.mp//thanksgiving-week-turkey-day-session-a

Corona Update - https://mailchi.mp//thanksgiving-week-turkey-day-session-a

Crazy times! I spent much of Monday morning sanitizing handlebars, door knobs, etc. only to hear that afternoon that SF issued an edict saying all gyms must close. I do think that responsible exercise practice (6 feet distance, limited class sizes, attention to cleaning, sanitizers, etc.) is being socially responsible, but for the moment it is best to abide with the new "normal". All of us know very well the benefits of exercise, boosts immunity, sharpens mental state, re-enf...orces good eating habits, helps to maintain healthy weight status. To that end I will be posting workouts here! Warm-up should be similar to what we do in class. Workout #1 Part I 2 x 5 x 2.5min, Rest interval (RI) is 30sec Intensity & cadence pattern is as follows: 1. 90+, Z4-Z4+, 90-95% 2. same 3. False Flat (FF), last minute +10-15w 4. 90+, Z4-Z4+, 90-95% 5. 80, last minute +10-15w EZ 1min Part II 5 x 1.5min, RI 30sec Same intensity and cadence pattern, but watts should be +10-15 for each repeat. EZ 1min 5 x 1min, RI 30sec Same intensity and cadence pattern, but watts incrementally stronger. Bonus! Finish with 30sec "best watts of the workout" interval!

Soggy Saturday session - https://mailchi.mp//thanksgiving-week-turkey-day-session-a