Bike: Pacing Assessment
[If logistically possible, complete in a location that you can easily duplicate in the future for comparison purposes]
Workout Notes: don’t cut the warm up short nor push the intensity during the warm up so that you are properly warmed up and have the lactic acid shuffle activated BEFORE you begin the time trial.
Pre-Hydration & Nutrition: 10-15 minutes prior to this workout, consume 8-10 ounces of Energy Fuel to top off both your calories and provide electrolytes for proper muscle contraction.
Body Weight Pre-Assessment: Body Weight Post-Assessment:
Warm up (Very Easy):
Duration: 10 minutes Gearing: small chain ring up front, middle rear gearing
Cadence: 80-85 (no higher/lower) Misc.: stretch and hydrate before moving into your main set
Transition Set #1: 15 minutes as follows:
2 minutes: 90 plus cadence (move around on the seat and toggle between aero and non-aero)
1 minute: 80 or less cadence; active recovery with relevant stretching
Repeat 5x for a total of 15 minutes
Stretch & rehydrate prior to moving into your 10 mile time trial
Test Block #1 – 10 Mile Field Test (5 Miles Out/Back Ideally) – Race Effort
Once you begin your time trial, be aggressive – work on maintaining perfect form to get the max power out of your legs (use all of your muscle groups – not just your quads). Keep your cadence in the 80-85 range and your effort level under control so that you are strong for the entire 10 miles!
Elapsed Time: Avg. HR:
Ending HR: Max HR:
Cool Down (Very Easy):
Duration: 15 minutes (no shorter) Gearing: small chain ring up front, middle rear gearing
Cadence: 70-80 (no higher/lower)
Upload your time at the 5 and 10 mile mark along with your heart rate data into your Coach Robb Report Card for later evaluation
Post Workout Protocols
- Flexibility: isolate and release the muscles in your upper body and lower body
- Nutrition: consume a post recovery smoothie with two scoops of Energy Fuel to replace lost electrolytes
- 2 Hour Nap After Mid-Day Meal
Misc. Notes: you understand the power and benefits of a nap; strive to get a minimum of 2 hours after your meal.
- Post Evening Shower Protocols – please reference Monday’s notes and links.