Re: Wednesday workout details

Ya I was mentioning that to Kam last night – sure glad we didn’t have that program / but hey if Kam can get us there in 6 weeks Lance better reconsider doing the tour since we’ll be there...  <smile>

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From: Orion Berryman <orionberryman@gmail.com>
Date: Tue, 20 Jan 2009 21:54:13 -0800
To: Kam Zardouzian <kam@raceplan.com>
Cc: Michael Ash <mike.ash@cox.net>, "MICHAEL.R.ASH@saic.com" <MICHAEL.R.ASH@saic.com>, Jon Martin <jon_martin_76@yahoo.com>, Sally & Stan Perry <sallynstan@roadrunner.com>, <raceplan.blog@blogger.com>
Subject: Re: Wednesday workout details

Hurray, can't wait for that last interval... :P

oh and Jon and Stan good luck sustaining 2450 W and 2355 Watts respectively for interval '5' sure glad thats not me.
See ya'll tomorrow.
-Orion  

On Tue, Jan 20, 2009 at 5:24 PM, Kam Zardouzian <kam@raceplan.com> wrote:

HPP Fans-

After careful analysis of each of your power files (Save Stan's), I am assigning the below functional threshold power numbers for each of you.  Stan, I am guesstimating yours based on our rides together....which means I am probably off, but I will adjust for greater accuracy as I get PT files from you.

Notice:  Please do not get hung up on these numbers.  You are all superstar athletes and can rip the legs off your buddies and competition at will.  But, for our first session and this early in the season I feel the need to be ultra-conservative with your functional power numbers.  These are not your LT numbers, even though I've referred to them as LT in your test and blog descriptions.  I am happy to answer as to why I did this at some other time.

For now, please note your assigned critical functional power to be applied to tomorrow night's session:

Mike Ash: 200watts
Orion Berryman: 200watts
Jon Marin: 195watts
Stan Perry: 190watts
 

You can see these numbers on our online Google document along with your power target zones for each coming Wednesday session.  The link to our published document is this: http://spreadsheets.google.com/pub?key=pSz8qle8MBKBw4r1GX4Xqag

The HyperPower Protocol

1. We will begin our workout tomorrow night at 5:30 with a 15min warm up spin.
2. At 5:45 you will do an opener pyramid to consist of:

4. 
   

   • 15sec hard, 15sec easy,
   • 30sec hard, 30sec easy,
   • 1min hard, 1min easy,
   • 2min hard, 1min easy,
   • 1min hard, 30sec easy,
   • 30sec hard, 15 sec easy,
   • 15sec hard, 5min spin
     

5. First HyperPower interval of 5 continuous minutes of 15sec effort  at 150% of your power number above and 15sec recovery at no harder than 50% of your power above:
   
   1. Mike: 15sec @ 300watts, 15sec at 100watts for 5min straight
   2. Orion: 15sec @ 300watts, 15sec at 100watts for 5min straight
   3. Jon: 15sec @ 290watts, 15sec at 95watts for 5min straight (rounded watts)
   4. Stan: 15sec @ 285watts, 15sec at 90watts for 5min straight (rounded watts)
      
6. Easy recovery spin for 5min
7. Second HyperPower interval of 20 continuous minutes at between 100-125% of your power number above.  If you are feeling bold, you may do the first 10min at 100% of your number above and the second 10minutes at 125%:
   
   1. Mike: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above
   3. Orion: 15sec @ 250watts, 15sec at 100watts for 20min straight, or split 10min/10min per the above
   4. Jon: 15sec @ 2450watts, 15sec at 95watts for 20min straight (rounded watts), or split 10min/10min per the above
   5. Stan: 15sec @ 2355watts, 15sec at 90watts for 20min straight (rounded watts), or split 10min/10min per the above
      
8. 5min super easy recovery
9. Third HyperPower interval of another 5 continuous minutes at 200% your functional power above.  You should be digging deep to complete this one:
   
   1. Mike: 15sec @ 400watts, 15sec at 100watts for 5min straight
   2. Orion: 15sec @ 400watts, 15sec at 100watts for 5min straight
   3. Jon: 15sec @ 390watts, 15sec at 95watts for 5min straight (rounded watts)
   4. Stan: 15sec @ 380watts, 15sec at 90watts for 5min straight (rounded watts)
      
10. cool down and recovery drink.
    

==> please don't forget your equipment (bike, bike shoes, clothing, sweat and change towel, trainer, power meter, 2 large water/electrolyte bottles, 1 large recovery drink bottle, change of clothes.

Please let me know if you have any questions or concerns.

See you all tomorrow.

Kam


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-Kam Zardouzian

Capo Forma

Marketing Strategist

Cycling & Multi-Sport Coach



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