Cycling Workout 17: Tonight's cycle session 1/20

This is the workout I did tonight with the UGA triathlon team. They looked so good tonight!

Warm-up:
5 min. easy spin
5 min. one leg isolation, 30 seconds on each leg, 100 rpm
30 sec. push x 30 sec. easy for 4 min., flat, level 6 (slightly below race pace effort)

Main Set:
Ladder 1- 1 min. x 2 min. x 3 min. x 2 min. x 1 min. efforts, flat road, 90 rpm (big gear), start level 6 and end at level 7. 1 minute recovery in between each interval.
5 min. climb, moderate tension, level 6 effort
Ladder 2- same as ladder 1 except push each interval at race pace (level 7)
7 min climb, build into moderate tension then add until it is heavy. Push level 7 for 30 seconds every 2 minutes.

Cool Down:
10 minutes easy spin/stretch
Do Abs afterwards for 10 minutes... we did a shit ton of bicycles!

P.S.
Tonight was our first real interval workout of the year. Everyone looked great. Hopefully, people were able to get reacquainted with pacing/their race pace. These intervals are deigned to get you pushing right to your limit and holding it there (so slightly below lactic threshold). This is not necessarily an easy workout to start out on, but it is good for figuring out your pace and learning how to hold steady efforts, with a big gear, for a long time. Again, everyone looked great! Remember, getting into cycling shape takes a while so don't be disappointed if tonight did not feel good. We will be doing more of these, but I promise they will start to feel better, and you guys may even learn to love them (if you don't already!).