The next logical step after having laid down your aerobic threshold effort (see more here) is to develop maximum power at tempo (zone 3 heart rate, AKA “cruise intervals”). They are a good bridge from your base phases into the build phases, and also an important effort to have at your disposal as they will allow you to sit comfortably in the field when it heats up a bit. Start these at 10% higher power than you were pushing during aerobic threshold intervals and keep an eye on heart rate. Adjust power to keep your heart rate within mid to upper zone 3 while getting the most power out of it that you can. [Read more…]
As our first post with the Barry Roubaix crew we thought it apropos to begin with a basic foundation of your base building efforts. Aerobic Threshold (AT) is the level of effort at which anaerobic energy pathways start to be a significant part of energy production, and occurs at approximately 80% of your lactate threshold (AKA Functional Threshold). It is a level of power that you want to be able to sustain for 2+ hours once your base periods are complete. [Read more…]
Thanks to the oldest cycling club in Illinois. The South Chicago Wheelmen have been around since 1923! We loved ILR and you made some fantastic courses out of it.
One wicked course that our buds at SCW put together
Another great field at the CCC