For me this is one of my favorite bike workouts as my body really responds well to the challenges this workout brings. As referenced in the Title - this is a classic bike workout, it is simple but in my opinion the most effective. It is short enough that it does not wreck you so recovery is pretty quick. I usually have this workout in the program in my peak phase of training. The most important feature that should be part of this workout is the course. Try to find a 10 mile course that has everything, long gradual climbs, wind, downhill section, rollers, and some flat. It just so happens I have the perfect loop near my home and there is a perfect out and in close to where I work. So that makes this workout ideal.
- The long gradual climbs push on the muscular strength on the bike;
- The wind has the same effect as the climbs but not as significant but there is a mental challenge with the wind as you always feel like you are losing time in the wind so you push harder than you would normally;
- The downhill sections give you a chance to recover and it tests your bike handling capabilities;
- The rollers give you a chance to jump out of the saddle and attack the course to keep your speed going, good for developing the skill to surge. You should use this skill to blow by others in a race. In racing when you have someone in your sights the approach is not only to catch them but to blow by them, mentally this destroys them and there is less chance they will hang with you.
- The flat section gives you a chance to crank out a big gear at a high cadence, I have passed cars on these stretches, they were parked though ;-). Sounded good.
- All of this put together results in an awesome workout.
- The other thing you always have something to strive for....beating your last time....excellent fitness booster.
I don't know if I have sold you on the workout. However, it is one that works for me. Note: I always to a light warm-up and cool down prior to and after this workout.
Mikey
