A blog for (semi) athletic middle-aged men (and women) holding on to (the last vestiges of) their youth
by training for and competing in running, cycling, swimming and triathlon events!

Saturday, February 18, 2017

Are You Ready to Rock? Jonny Rocker and I Just Registered for Ride the Rockies!

UPDATE 3/4/17: WE'RE IN!

Are you Ready to Rock? My brother Jonny Rocker and I just registered for Ride the Rockies 2017! Now the waiting begins. We will find out March 3rd whether we are chosen in the lottery. RTR is capped at 2,000 riders but I have gotten in every time I have registered (knock on wood). 

I've been following several of the Quick Cycling Workouts for Power and Endurance from Bicycling.com: 
"This is gonna hurt. But it'll be worth it. These innovative interval workouts will make you faster and stronger--by next month."

Well, I've been integrating the Flying 40s and Ten Speeds into my workouts on my CycleOps Fluid2 indoor trainer for about five weeks now. Am I faster and stronger? Well, I rode 15 miles on my trainer in under 40 minutes (average 22.5 mph) for the first time ever about a week after introducing these workouts into my training! So yeah, it seems to be working.

Here is the workout I did today:

5 mins warm up
10 x Flying 40s (40 seconds at 80-90 RPM, 20 second recovery) 
5 mins recovery
10 x Flying 40s (40 seconds at 80-90 RPM, 20 second recovery)
5 mins recovery
10 x Flying 40s (40 seconds at 80-90 RPM, 20 second recovery)
5 mins recovery
10 x Ten Speeds (10 seconds at 100+ RPM, 20 second recovery)
5 mins cool down

60 mins total, averaging 20.5 mph

And they're right. It hurts, but it'll be so worth it when Ride the Rockies rolls around in June.

Ride On!


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