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| Ffiona wants to be involved with SufferFestukah |
This is one of the four videos we already know and love. The main workout is 5 x 4:00 intervals with 3:00 recoveries. None of the intervals are the same and that is a good thing. Lots of Time Trial efforts and climbing.
Webb: We set out to do this one as prescribed. In my brief experience, four and five-minute intervals are great training for time trials. Even though AVDP has climbing, that is ok because we are building sport-specific strength. Funny thing about cycling is that it is rare to find someone who is a great climber and time-trialist, even though they have at least on similar quality: You have to embrace the suffering.
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| At the gates ... |
Elle: At this point in SufferFestukah, I feel like I've resigned to the pain and suffering - I got on my trainer ready to throw down and go to a very dark place.
Webb: This was fairly predictable. Interval #1 was hard because I still needed to warm-up a bit. Interval #2 felt good because I was warmed-up. Interval #3 saw the first wave of nausea. Interval #4 was rough fighting with the likes Spartacus and Thor on the cobbles of Paris-Roubaix. Interval #5 killed me as I chased Cadel "Ne touche pas!" Evans up to the Col du Glandon in the famed Critérium du Dauphiné Libéré.
Elle: The nausea hit about half way through and then just came and went from there on out. Even after the workout was over, I didn't feel super fantastic.
Webb: There is no doubt this will be a staple of our workouts leading into the Spring.
Nice work guys! That's a great workout. I was doing 2 min max efforts every 15 mins for 2 hours today, but then I am training for an IM...
ReplyDeleteClyde, that sounds like a great workout. We may have to try it later, even if scaled back a bit. Anything we need to know about the recovery aspects? Easy high cadence spin or should we try to keep the RPE at 5/10ish?
ReplyDeleteThanks!