I am by no means an endurance rider, just don't have the time to put in the miles and race the road. Today I did four eight minute lactate threshold intervals in my current range of 180 to 210 watts with four minutes recovery, on the spin bike, in preparation for the 1600 meter pursuit at the Kissena Omnium event on June 27, 2010.
-8 minutes warm up
-8 minute interval
-4 minute recovery
-8 minute interval
-4 minute recovery
-8 minute interval
-4 minute recovery
-8 minute interval
-8 minute warm down
The omnium will consist of these events:
-Flying 200 meter time trial
-1600 meter pursuit
-Points race
-Standing start 400 meter time trial
Lets hope we have nice weather on June 27, 2010. The optimum conditions for fast times would be warm temps about 80 degrees with high humidity and calm winds. 2009 Omnium times can be found here.
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