Motorpaced Cruise Intervals

Purpose:This workout will extend your ability to hold a moderately high effort for an extended period of time. It is a building block workout for better time trial, a long pull in a small group, and the ability to bridge.

CompuTrainer set-up:

• Download PC1 version or
• Program: Road Race/Course...#70 Level Road__3__
• Race Against: Pacer, Level_____
• Your Weight: (Actual Weight)
• Target Heart Rate: Min_____(lowest 4 zone); Max_____(lowest 5 zone+3 beats)
• Drafting: ON
• Set fan at face level.

Workout:

• Warm up well, at least fifteen minutes, before starting the motorpaced cruise intervals.

• Set the "Pacer Level" at something that is challenging and that will keep you in the 4 zone. For example, start at 400 watts and increase the Pacer's power by pressing the "+" control until you find a suitable level. After that, you should record in your log what the level was in order to repeat the workout. The next time, try to increase the Pacer to a slightly higher power.

• Stay in the 6- to 17-foot zone behind the pacer throughout each repeat. Experiment to find the cadence and gears which keep your pulse consistently the lowest. Keeping your pulse as low as possible despite a high effort workout is an art that must b e learned and will pay dividends in races.

• Recover for two minutes at the end of each 3-mile section by spinning in a light gear. Get your pulse as low as possible as quickly as possible during each recovery. The short recovery will allow you to improve your anaerobic threshold within a 5-zon e effort.

• Complete 2-4 trips on the 3-mile course.

• If you find you feel lousy or overextended during the first rep, start the second anyway. If during that rep you don't start feeling better, or your pulse rises faster than normal, or you find it extremely difficult to get your heart rate up, call it quits.

• Cool down and stretch the quads, hamstrings, and gluteus.

Short Hill Repeats
Road Racer Build 1
Road Racer Build 3
Road Racer Race
Mountain Biker Build 1
Mountain Biker Race
Triathlete/Duathlete Build 1 (short)
Triathlete/Duathlete Peak (short)
Triathlete/Duathlete Race (short)
Triathlete/Duathlete Peak (long)
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