Its cold outside, but smoking hot in the #Paincave

3 domestiques hit the TotalCyclist pain cave for interval work to determine baseline Threshold Power. It was 9 degrees outside but way warm indoors on the power trainer. There were 10 others in the class, so while technically not an F3Gears workout, of course we dominated. Its only sensible to ride indoors on such a cold day, since its always 20 degrees cooler while riding. By that calculation, it would have been -11 degrees, which is too cold for even the hardest of the hardcore. And, by the way, embrocation won’t help at -11. So, the class starts out simple enough. Bikes are set and the pax started out on their session. YHC suggested to those in control that the other 2 F3 men needed more watts and they were promptly increased. The purpose of the workout was to test the power that you can hold for a 20 minute interval. Using a scale where your perceived exertion is determined to be a 7 on a scale of 10, your wattage is increased or lowered depending on whether you are working too hard or not hard enough. Each interval is based on a percentage of your threshold power. The first block was a 10 minute segment with 2 mins each at 40%, 60%, 80% and finally 100% for 4 minutes. We rested for 3 mins and then hit that same block again. After a 4 minutes of soft pedaling, we dove into a 7 minute block at 100% of threshold power. That’s the real tester, mainly mental, because you know its gonna hurt and you’ve got to push through. Despite failure of all sorts all around, the F3 men completed the challenge, and, of course, dominated as expected.

Don’t forget to order your Gears kits. You must pre-order. There will be no other opportunity to get these kits. They are being sold at incredibly low prices because of this. Last year’s jersey cost almost as much as a full kit. Go to Bicycle Sport on Selwyn if you want to try on the clothes before your order. Design layout shown below: