Time for some S.H.I.T.

Got 2 weeks of my endurance work on the track done, basically some variation of 3 x 30 minutes or 4 x 20 minutes right below record pace. Pretty boring work really, just putting in the steady work and letting the body adapt to the position and stretch out a bit more aerobic endurance.

Now it is time to start the next phase of my 10 week build, Short Hard Interval Training (S.H.I.T. for short). Well, this is a bit more exciting that 30 minute efforts on the blue line and my taint does not get as sore, so it is a nice change. This training is not easy though, as a matter of fact it really hurts.

Here is an example of one I did last night (and I think I will be doing this a few more times over the next few weeks):

1 1/2 laps on the blue line (relief line) steady/easy
1 1/2 full gas on the black line

I do this 20 times straight, it takes 22 minutes and makes you feel like you are going to barf after about the 3rd one. By the end my HR never gets below 180 in the 1 1/2 laps of recover.

Then of course I chill for 10-15 minutes and change gears, sip water, lay down & press all the sweat out of my helmet.

Then I do it 2 more times. Ends up being 66 minutes of intervals, 60 times hard with 60 times recover. This is some good stuff. For the power dorks out there this ends up being a 231 TSS workout (including the 80 lap warm up). My average power for the first set was 298 watts, this includes the 1 1/2 laps going easy! Got the chart below – this is just the first set, did 2 more almost exactly the same. Notice how my HR dips less and less between work intervals as the set continues.