WHY THEY ARE CALLED OPENERS
PRETEND IT'S THE DAY BEFORE our race. We're amped. Feeling good. Equipment is ready. Now it's time...
... to do some openers.
Not the temptation...
- get in some unneeded training
- pound out more than a few massive sprints
- buzz the other competitors acting like you're soft pedaling
... to ruin what we've prepared to unleash.
Openers should be brief bouts of FTP...
- 2 min at 80%
- 5 min at 95%
- 1 min 130%
- 1 min 140%
... to open our systems up.
Depending on tomorrow's race...
- long epic race - pedal to the start
- 1-3 hours - ez pedaling w/ a few jumps
- Less than an hour - similar to the bouts of FTP above
... we'll warm up before racing accordingly.
That's my plan for tomorrow,
and I'll roll to the start of Rock Cobbler on Saturday.
===
163.4 lbs/12.4%
690 Anti-Oxidant Score
7ish hours sleep
√ Upper Body: 60 push ups, 15 pull ups, gripper, heel & toe raises
no Lower Body: split squats, nordic curls
30 minutes Reading/Journaling
90/86/4 (fitness/fatigue/form per Strava - probably worthless data)
249 FTP per my TrainerRoad AI coach experiment - probably more worthless than Strava