Nike Free Rn Flyknit Sport Chek

Nike Free Rn Flyknit Sport Chek

30 seconds: 90 to 100 revolutions per minute (rpm), at 115 percent of lactate threshold power (LT is the point at which it gets hard to speak in full sentences), or 9 on a rate of perceived exertion (RPE) scale of 1 to 10.

´╗┐Riding in the Wind

Nike Free Rn Flyknit Sport Chek

10. Spin easy for one minute between intervals.

I LIVE AT THE FOOT of the Rocky Mountains, where the gusts ripping off Pikes Peak feel strong enough to blow me all the way to Kansas. But no matter where you ride, the wind can pose training challenges, especially if you frequently pedal in a paceline.

To prepare for windy rides and races, try paceline intervals. Each one minute effort has three phases:

Nike Free Rn Flyknit Sport Chek

Nike Free Rn Flyknit Sport Chek

Nike Free Rn Flyknit Sport Chek

Nike Free Rn Flyknit Sport Chek

SURGE 15 seconds: 100 plus rpm or about 120 to 125 percent of LT power, RPE Flyknit Free Oreo

The bottom line is, you need to be able to handle extreme fluctuations in power output: You might put out 95 watts when you five spots back but 350 watts while you leading the pack.

Nike Free Rn Flyknit Sport Chek

Nike Free Rn Flyknit Sport Chek

PULL Nike Flyknit 3.0 White

as you drift toward the rear. Getting back into the paceline can be the most difficult part. On a calm day, you can often slide onto the back of the line without accelerating, but in high winds, you have to work hard to get into the draft risk being dropped.

Nike Free Rn Flyknit Sport Chek

Nike Free Rn Flyknit Sport Chek

DRIFT 15 seconds: 60 to 70 rpm, 50 percent of LT power or RPE 3.

Think of this exercise in terms of total time rather than the number of surges a paceline, you need to ride for an extended period of time, not a set number of pulls. Start by aiming for 20 minutes (10 intervals); advanced riders should be able to go for at least 40 minutes.

To make the workout more like a real group ride, gradually progress from easy spinning to an endurance pace (RPE 5 or 6) during recovery: This simulates the increase in effort required as you move toward Nike Free Rn Flyknit Sport Chek the front of a paceline.

There the initial pull into the wind, when you need to work hard to maintain the group pace. Thirty to 40 seconds later, when you pull off, you decelerate Nike Flyknit Chukka Usa

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