Tag Archives: how to read

Week of 7/7/14 in Team Z DC/MD

It’s mega race weekend! Two race weekends (Musselman and Colonial Beach) for the price of one. Sweet! Our local weekend group workout is a Saturday brick. Why not consider joining us in Colonial Beach on Sunday? Maybe do a relay or just come down to support the team? It’s just a thought.

In this email:

1. Important announcements for the week

2. Overview of Team Z MDC Clinics

3. Overview of Team Z MDC events and activities offered this week.

4. Directions to Team Z MDC Group workouts

Continue reading Week of 7/7/14 in Team Z DC/MD

How to Decipher the bike workouts (with an addendum for the run)

Folks – if you do not understand this post after reading, please ask your questions at/before a group workout IF you can make it one. Find a ride leader, and have us help you understand the drills DURING the ride. Teaching via showing is a very easy and effective way to make sure you “Get it”. So please do come if you can – it is much more fun to teach in person!  You may also make it a priority to attend the cycling technique clinic which we host 5 times each year in our Arlington, Maryland, and Loudon County/Reston/Herndon programs.

However this should get you started – the following is a breakdown of how to read the bike workouts for the week (an example) and an overview of the common drills you will see on your schedule. At the bottom is a cut and paste about “why we do drills” and how they help you. Some of this subject (“speed” training) is also covered in the heart rate training clinic.

1. How to read/decipher a workout (Example – Bike 35′ w/u (Z2), 3 x 3′ hill repeats Z5a/b, W/D): 35′ Warmup in Zone 2. Find a hill that takes you three minutes (or more) to climb. You will ride 3 minutues in Z5 a/b (start in A, end in B). Turnaround and coast down to the bottom of the hill, rest, repeat. Warm down. If no Vo2Max Test has been achieved – use perceived exertion to determine your zone. Zone 2 is 4-5 words between breaths. Zone 4 is 1-2 words between breaths. Zone 5a/b – a hard effort you can sustain for the 3 minute interval – it is not all out – you have to sustain the effort for 3-4 minutes. Continue reading How to Decipher the bike workouts (with an addendum for the run)