February Training


2011/02/04

For most of us the racing season is going to start in March whether that will be the Spring Series, 40k time trial, or other local and regional events. Your training during February should be some of your most intense and focused of the year.

This is a great time to work on some power intervals. These are efforts of 2, 3, or 4 minutes at maximum power and a heart rate approaching your max. The time between efforts is the same time as the interval itself. You can start with 3 to 5 two minute efforts on the first day and then try 4 to 6 the next day. Include these in a 90 minute ride where the rest of the ride is at your endurance pace. Be sure to take a rest day after these. The following week you can increase the time so that you complete 3 to 5 three minute efforts on one day and then 4 to 6 efforts the following day. You could also stick with the two minutes but add more efforts such as 5 to 7 two minute efforts followed the next day by 6 to 8 efforts.

I would also start to add some steady state efforts if your going to be doing time trials. These are one step below your time trial pace. If you're using heart rate try to hold a high zone 4 or low zone 5. If using power you'll want to be around 85-90% of your functional threshold power. Try to do several 10 minute, 12 minute or even 20 minute efforts.

If you are road racing I'd recommend riding some long tempo efforts, like 2 or 3 thirty minutes and adding in some 30 second sprints at 5 to 10 minute intervals. The idea would be to simulate the pace of a race with some of the out of the saddle efforts you'll need to put the hurt on your competition.







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