In the sport of Track Cycling there is an event know as the Points Race.
It is 40 km for the Men and 25 km for the Women, this takes approximately 45 minutes to complete. However it is not a race in the traditional sense. The winner is not determined by the rider that simply crosses the finish line in front. The races is made up of a series of shorter races every 10 laps , where by the first four riders across the finish line are awarded points. 1st 5 points, 2nd 3 points, 3rd 2 points and 4th 1 point.
There is an additional opportunity to score 'bonus' points, and that is by attacking off the from of the peloton and lapping the entire field. If a rider successfully laps the entire field and re-joins the back of the peloton, they are awarded 20 points.
At the end of the total distance, the rider with the most accumulated points wins.
For you today we will be simulating the Points Race with a 30 minute event.
You first goal is to simply maintain a MODERATE intensity for the entire 30 minutes.
Every 2:30 there will be an optional SPRINT, if you want points you must sprint for 30 seconds.
Every 3:00 there will be an option to ATTACK, if you want 20 points, you must maintain a VERY HARD intensity for the full 3 minutes.
Have fun and good luck!
Up Next in Indoor Cycling
-
120 Second Ladders
We have three rounds of 120 second ladders.
Each round consists of seven minutes of hard work broken down into six efforts.
20,40,60,80,100,120 seconds, with a 20 second recovery between each effort.
Each effort should be at a hard to very hard intensity, as the recovery is too short for these t... -
Normalised Power
This workout is designed to give you an appreciation of the difference between Average Power and Normalised Power.
Normalised Power is an adjusted measurement of average cycling power, designed to better reflect the variable experience of riding a bike. For steady efforts such as time trials or ... -
Surely
This workout is all about mental toughness is the face of uncertainty.
There are eight efforts in total.
2 x 5 minutes
2 x 4 minutes
2 x 3 minutes
2 x 2 minutes
What is unknown is in what order you will be presented with these efforts.
The goal for each effort is to maintain a Hard intensity fr...
1 Comment