I need to quit reading about other people's workouts and thinking, "That could be interesting (read: painful)." Last week, I was told by Mark (the only known consistent reader of this blog) about microintervals: 10 minutes of 15 seconds of hard work, then 15 seconds of rest. Rinse and repeat. It's an interesting sensation. The efforts themselves aren't particularly difficult, but repeatedly spinning up the gear becomes harder, and the accumulation of fatigue catches up with you around minute 8. Then to top off the workout, I added a series of sprints, including a new max power of 981w. I'm still waiting to crack a grand. Soon.
Bike: 90 minutes - 10 minute warm-up
8x1 minute one-leg drills (39x19), 2 minutes recovery
2x10 minute microinterval sets, 10 minute recovery
15 s @ 450w, 15 s soft-pedal
4 sprints in 53x15 seated (working on getting the spin up)
4 sprints in 53x13 standing (PR=981w)
10 minute warm-up
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Microintervals RAWK. They do a pretty decent job of simulating the type of efforts I end up doing in crits.
981W on the iMagic? Nice! No doubt you could crack a grand on the road. My peak power numbers are signficantly higher on the open road than when tethered to a trainer (I think I'm subconciously afraid of tipping over the trainer. Again.).
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