Saturday, September 6, 2008

30 second intervals

With Sunday's planned road race canceled, I wasn't quite sure what to do this weekend for training. With only four weeks to go until my final race, just doing distance didn't seem right. I decided to do some 30 second intervals followed by SST for a total time of about 2 hours. This might help prepare me for some upcoming crits. Tomorrow I'll get on the TT bike and maybe do some work at around threshold.

I felt really strong today and averaged around 500 watts for 4 sets of 4 x 30 seconds on, 30 seconds off. After a three minute rest I rode 56 minutes of SST at 260w AP, 266w NP, 23.1 mph and I was holding back to save myself for my TT bike ride tomorrow. As I write this I'm polishing off my third Sierra Nevada pale ale, so I better stop, drink some water and get some rest.


spokejunky said...

Ugh, hate're doing a heck of a lot more leadout than me. I'm wussing out with 5 set 8x:15 on :15 off 1 minute between.

Jay said...

That's 40 15sec efforts...sounds pretty hard to me. My 4 sets of 4 x 30/30 really doesn't seem like much more than an openers workout. I'm taking 3 1/2 minutes of rest between sets.