A pretty intense workout was scheduled for last night, and I was sick of the same old roads, and I was in the mood to be near the water, so I went out to route 1 in Warwick and headed south towards the beaches. Once onto route 1A in North Kingstown I started the "micro-burst" intervals. Which go like this:
15 sec @ 150% FT
15 sec @ 50% FT
Repeat for 5:00
Recover 5:00
Repeat intervals for 10:00
Recover 5:00
Repeat intervals for 10:00
It's not as easy as it sounds! 150% of FT is similar to CP3, so it's a hard effort- similar to the accelerations you would do after turning the corner in a crit, but seated. By the end of the third set of ten minutes, I was thrashed, and tasting puke.
So I made it all the way to Narraganset Town Beach- where I pulled a u-turn during one of my 15 second rest intervals- no time to swim.. Nice tailwind home.. but not strong enough to get me home before dark. Caught out in the dark wihtout even a blinky. Thought about stopping at NBX Bikes or Casters to grab one, but I don't think either of them were open when I flew past. Nice workout though- 51 miles in about 2:40.. No flats, no motor vehicle altercations, no rain- even though the air became quite thick and heavy in Narragansett.
1 comment:
It's sad when you need to rate rides based on how many run-ins you have with dickhead motorists, but true. That's the upside of higher fuel prices -- maybe it will keep the roads quieter.
Post a Comment