hope you are doing well. AS you are aware I am the Chair for USA Triathlon in the Florida Region as we have our annual meeting; so I will not be at the workout this morning. Therefore, here is the workout for you to follow:
30 min at 60% with cadence at 90 rpm
5 x 1 min at 95 % of FTP with 2 min easy Don’t go to hard.
Remember you have a long set.
Total Warm up 45 minutes
4 x 30 min as – 20 min 80% – 10 min 65%
Cool Down: 15 min easy…. focus on the run afterwards.
Today we will be meeting at Advanced Cycles, located at 436 and Lee Vista. Right by the Starbucks before you get to Orlando International Airport. As we are in flat terrain and hardly no traffic, this is today’s workout:
20 minutes easy at 65 to 68%
10 minutes slightly faster to 70%
10 min additional warm-up: 4 x (1 minute surge to 100% followed by 1:30 back to an esay effort), total warm-up of 40 minutes
10 sets of (1 min at 95%, then 1 min easy spin recovery but maintain a higher cadence)
20 sets of (1 min at 100%, then 1 min easy spin recovery but maintain a higher cadence)
total of 60 minutes here
10 minutes at 70%
10 minutes at 65 to 68%
Tomorrow will be a great run workout at the track. We are going to meet at the YMCA at 5 am. Located at 433 North Mills Ave. Orlando, FL 32803.
We will warm up for 2.5 miles and then head straight to the Track at Howard Middle School. Michelle Hill is going to lead the workout as I will be flying out to Colorado Springs with our annual meeting at USA Triathlon National office and the Hall of Fame Banquet.