A rolling stone gathers no moss

🇨🇦➡️🇲🇽 NEW FKT (9 days, 13 hours, 15min)

🇨🇦➡️🇲🇽 Day 9 Cayucos > Malibu

🇨🇦➡️🇲🇽 Big Sur > Cayucos ( THE LONG WAY)

🇨🇦➡️🇲🇽 Day 7 (Mill Valley to Big Sur)

To bump your ceiling and be able to ride stronger, you need to ride at the power. Example: I want to get my 20min power to 400w. If I just ride as hard as I can for 20 min, I may only be able to hold 400w for the first 4-7 min. So this workout aims to maximize my time at 400w. I was able to get 18min total in that power range over 6 3 min intervals.

WOROUT: 
10min warmup @ 250w
3min @ 400w
1:30min rest 
3min @ 400w
5min rest 
REPEAT x3
10 min warm down.

I do 2 reps of 400w with half the time as rest. Then take a full recovery period before doing it again, and then again. 5 of 6 efforts were 400w, the 6th was at 395. Still within the target zone. 

So in total I got 18mins of quality 400w training vs if I just tried to go all out for 20 min I would have probably averaged 330-350. 

——

This flat top is bananas. This morning we did protein pancakes with protein powder and fruit on top. So easy to make shapes and perfect pancakes and keep the done ones warm. Fuk I love cooking.

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Tyler Pearce Ⓥ

Bump the ceiling intervals & protein pancakes

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A rolling stone gathers no moss

🇨🇦➡️🇲🇽 NEW FKT (9 days, 13 hours, 15min)

🇨🇦➡️🇲🇽 Day 9 Cayucos > Malibu

🇨🇦➡️🇲🇽 Big Sur > Cayucos ( THE LONG WAY)

🇨🇦➡️🇲🇽 Day 7 (Mill Valley to Big Sur)

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