Motorpaced Tempo

Purpose: This workout will improve your ability to hold a moderately high effort for an extended period of time. It is a building block workout for a 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_____Miles
• Race Against: Pacer, Level_____
• Your Weight: (Actual Weight)
• Target Heart Rate: Min_____(lowest 3 zone value); Max_____(lowest 5 zone value+3 beats)
• <>Drafting: ON
• Set fan at face level.

Workout:

• Warm up well, at least fifteen minutes.

• Set the "Pacer Level" at something that is challenging and that will keep you in the zone. Start at a moderately high power setting and slowly increase the Pacer's power by pressing "+" until you find the setting that keeps you in the zone. Record i n your log what the Pacer level was in order to repeat the workout. Every time you do this workout, try to increase the setting for the Pacer.

• The duration of the tempo ride should be 20-30 minutes, minimum. Set the "Road__Miles" for a distance that will do this for you, such as 7 to 12 miles. Some training programs call for longer durations.

• As the motorpacing begins, stay in the 6- to 17-foot zone behind the pacer throughout. Experiment to find the cadence and gears which keep your pulse consistently the lowest yet still in the zone.

• If you feel lousy or overextended during the first five minutes, even though your pulse is staying in the zone, stop the workout.

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

Motorpaced Cruise Intervals
Road Racer Build 2
Road Racer Build 3
Century Riders
Mountain Biker Build 3
Mountain Biker Race
Triathlete/Duathlete Build 2 (short)
Triathlete/Duathlete Build 3 (long)
Triathlete/Duathlete Peak (long)
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