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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GD44

In the 1 days ending Feb 23:

activity # timemileskm+m
  Cycling - turbo 1 1:35:00 28.15(3:22) 45.31(2:06)
  Total1 1:35:00 28.15(3:22) 45.31(2:06)
  [1-5]1 1:32:51

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Sunday Feb 23 #

6 PM

Cycling - turbo 1:35:00 intensity: (2:09 @0) + (26:54 @1) + (3:54 @2) + (14:48 @3) + (39:19 @4) + (7:56 @5) 45.31 km (2:06 / km)
ahr:131 max:152

Had to do a few back pedals to get through this one!

1Active Recovery00:26:5400:26:5428.3%1143
 Sweet Spot00:11:31 12.1%229247
5VO2 Max00:07:5200:07:568.3%276315
 Anaerobic00:00:04 0.1%3153000

Leconte consists of 3 sets of 2x10-minute criss-cross intervals where 2-minute valleys between 95-99% FTP alternate with 30-second surges between 105-110% FTP

Each interval criss-crosses your FTP never straying far from it until the brief, 1-minute recoveries within each set or the 5-minute recovery segments between sets.

Leconte's primary goal is to increase your ability to push the pedals hard for longer durations, i.e. increased muscular endurance.

The secondary goal is the development of the ability to handle changes in pace while maintaining a high level of work.

Each short surge floods the muscle with metabolic byproducts bringing with them the desire to easy up, not that you will.

Hold that burn, then back off only slightly during the valleys in order to work through the burn and effectively train your muscles to process the lactic buildup while still doing a lot of work.

These intervals will increase your ability to better process lactate thereby increasing how long you can work above FTP while potentially increasing FTP itself.

Try to keep your cadence in the 85-95rpm range during the valleys and between 95-105rpm during the surges unless otherwise instructed.

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