just a quick note about todays workout.......bike racing is about aerobic metabolism. to boost your performance, u need to work on anerobic power. its to pace high intensity work so that u dont get dropped a the end of a race. this workout optimises that anerobic ability to do high intensity and get use to how it "feels" when the hammer drops. lets get to the meat of it!!......

warmup for about 15 to 20 mins, increasing your workload to build up a good sweat.....for me, its going from 120 to 160 for 3 mins prior to the actual work.

after your warmup, u can do 2-4 sets fo these. 2 for 60 mins or 4 for 90 mins.

1. 4 mins at (this is for me) 350 watts, 1 min rest
2. 3 mins at 360 watts, 1 min rest
3. 2 mins at 370 watts, 3 min rest
   now, i didnt fully read the entire workout, so i gave myself too much time on recovery.....i was doing 3 mins per rep.

now my next set was done like this...
1. 4mins at 370 watts, 1 min rest

2. 3mins at 380 watts, 1 min rest

3. 2 mins at 390-400 watts, rest and recover (THIS WAS DONE ON THE COMPUTRAINER)

this was really hard the first time, and i will work up to 3 sets. basically, this helps with any surges or bridging u need to do to stay afloat in the race.

top pic is of my beautiful wife theresa ( on the right) in nassau , bahamas 09'

suppose to meet up with the owner of THE HUB BICYCLE SHOP, cliff van clief, for a ride tonight at 7.30 pm. he has some goals of his own this year and wants someone to hang with him while he does his workout. i already put 2 hours in indoors, so this should be fun.