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Cycling Winter of BG Week 1: Daily Workout - 12.06.17

December 7, 2017

What I miss most about Georgia (outside of the Dynamo family and friends) is going up to the North Georgia mountains and riding in The Gaps. The climbing makes you a stronger cyclist and you can work on your handling skills as you're doing downhill at 30+. 

 

What I've started doing more and more is adding in Big Gear intervals for riding, both indoors and out. I've gotten positive feedback on it thus far. So let's kick off this week with week 1 of a Winter full of BG work! 

 

Week 1 Wednesday: 

 

Warm up: Classic Dynamo 

10' easy - Calibration

3x[4x:30 - 60, 70, 80, 90% by :30s]

3x[:30 ON/OFF, ON = 60% Spin-up, OFF = soft pedal]

2x Through:

2’ @ 60%

1’ @ 80%

1’ @ 90%

2’ @ 70%

2’ @ 50%

(35'/35’)

 

Main Set: 5 rounds

1' @50-60RPM's at 65-85%  (build by round)

3' @80-95RPM's at 50-60% 

(20' main set/55' total) 

 

Warm down: 

5' @50% with RPM in the 80's. 

 

We'll build on this as the weeks carry on, get excited!! 

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