Ramp Up Your Training with Second Kick PowerIntervals

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There’s something about a new cycling kit that gives me even more motivation to get out and ride. This morning, I’m not only putting on a new CTS kit, but one that features a brand new CTS logo! As the company reaches 15 years in business, we decided to give the CTS logo a more modern look in a deeper, richer blue. In the coming weeks we will also be transitioning trainright.com to an updated design. I really like how the new clothing from Hincapie Sportswear turned out, and it’s available now in our online store.

As we’ve been redesigning logos and websites, we’ve also been busy preparing for the season. Winter is coming to an end and racing has already started in some places. A few weeks ago I wrote about a Mid-Winter OverUnder workout I was doing to catch up on training after getting sidelined by some cold snaps and snowstorms. Now I’m transitioning to some shorter, harder intervals to target my VO2 system for a while.

Some people might say it’s too early in the season for high-intensity efforts, but I believe time-crunched cyclists benefit from shorter cycles of high-intensity training separated by a few weeks of recovery and aerobic focus. Instead of attempting a progression that lasts several months – and invariably gets derailed by some other priority – these shortened periodization cycles enable athletes to put in a lot of work in short period, reap the benefits, and then move on to another cycle.

Here’s one of the workouts I did this week and will be doing one or twice a week for the next few weeks:

Second Kick PowerIntervals

Typically PowerIntervals are short maximal efforts separated by short recoveries. A common workout would be 10x1minute intervals separated by 1minute of easy spinning recovery. To add an additional challenge and replicate what often happens in group rides and races, the Second Kick PowerInterval features a longer first effort, a very short recovery, and then a second max effort. I’ve been doing them on a steep hill in Colorado Springs that has a flat-ish area in the middle. So my workout is 90seconds max effort, 30seconds easy spinning recovery, 60 seconds max effort. I spin easy for about 4 minutes to get back to the starting point, and then repeat. Five of these Second Kick PowerIntervals is a good starting point, and then you can build from there. If you don’t have a hill to do these on, they work great on flat ground or even on a trainer.

Chris Carmichael
CEO/Head Coach of CTS

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