Same as last Tues; Albert Pk Laps with Hi Cadence/Leg Speed drills.
Depart DUX @ 0600, head out via High St. Easy Albert Park laps (3-4x anti-clockwise) with 15 sec hi cadence leg speed sprints every ~8 min. Return via Alma St Waverley Rd Coffee at the Bakery on Waverley.
MORE on this session:
Overall will be an easy riding session, punctuated by hi speed leg speed sprints.
Warmup – the ~30min ride down to AlbertPk.
Intervals – 15sec high cadence leg speed sprint. Stay in the same gear. Objective is leg speed not bike speed. Get to top cadence and hold for 15 sec. ~8 min easy riding (Zone 2) before the next sprint. Aim is to do 5 sprints, 4 easy recoveries. Should take ~35 minutes.
NOTE: aiming to do the 15sec leg speed sprints at regular points on the track across the lap while allowing for the ~8min recovery in between; golf course (GC), start of the pit straight (PS), start of the back straight (BS). To get the recovery the planned sequence; GC, BS, PS, GC, BS (Still tweaking may do a 6th at PS to round out the 3 laps)
Warm down – the ~20min ride down to coffee and home.
IF you DON’T want to do this session as stated feel free to join me for the ride down and back, and do your own thing around Albert Park. (Nice thing about about Albert Park is that you can circulate at your own pace 😎.)
All welcome. Pls post if you’d like to join.