110 lines
8.3 KiB
Plaintext
110 lines
8.3 KiB
Plaintext
<workout_file>
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<author>J.Rapp</author>
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<name>Slowtwitch Indoors: Jesse Thomas Birthday Builders</name>
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<description></description>
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<sportType>bike</sportType>
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<tags/>
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<workout>
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<Warmup Duration="600" PowerLow="0.55449998" PowerHigh="0.75449997" pace="189">
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<textevent timeoffset="5" message="Welcome to Slowtwitch Indoors with Jesse Thomas."/>
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<textevent timeoffset="25" message="Jesse is a 6-time Wildflower winner, 2-time Ironman winner, and - most importantly..."/>
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<textevent timeoffset="45" message="Today is (sort of) his birthday."/>
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<textevent timeoffset="65" message="His actual birthday comes only every four years... on February 29th"/>
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<textevent timeoffset="85" message="Today, as a special sort-of-birthday present, we have a great set from Jesse's coach Matt Dixon of Purple Patch Fitness"/>
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<textevent timeoffset="105" message="During the warmup, focus on posture."/>
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<textevent timeoffset="125" message="When physical stress is low, that is the best time to have capacity to set up good posture."/>
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<textevent timeoffset="145" message="Keep your elbows soft, your wrists in line, and your knees in line with hips and feet."/>
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<textevent timeoffset="245" message="The workout today is 38min long in honor of Jesse's sort-of-38th-birthday."/>
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<textevent timeoffset="345" message="The main set is two progressive blocks where the time gets shorter and the difficulty gets harder."/>
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<textevent timeoffset="365" message="After that, get ready for a long, solid effort of 6min to finish off."/>
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<textevent timeoffset="500" message="Grab a drink and get ready, we have the first interval coming on soon."/>
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<textevent timeoffset="580" message="Okay, get ready. Here. We. Go."/>
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</Warmup>
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<SteadyState Duration="240" Power="0.82" pace="189">
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<textevent timeoffset="5" message="Set the tone of these intervals with good form here."/>
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<textevent timeoffset="45" message="Keep good consistent tension on the chain."/>
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<textevent timeoffset="105" message="Even though your power comes from the 1-5 part of the pedal stroke, focus on the 'retreating leg' linking the pedal strokes together"/>
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<textevent timeoffset="185" message="Focus on the upper body quiet and supple."/>
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</SteadyState>
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<SteadyState Duration="60" Power="0.65449995" pace="189">
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<textevent timeoffset="5" message="And take some recovery here... Nice and relaxed."/>
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</SteadyState>
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<SteadyState Duration="180" Power="0.96" pace="189">
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<textevent timeoffset="5" message="The load is higher now. Keep tension on chain and upper body quiet."/>
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<textevent timeoffset="65" message="Keep fingers supple on the bars (don't choke the dove)."/>
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</SteadyState>
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<SteadyState Duration="60" Power="0.65449995" pace="189">
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<textevent timeoffset="5" message="And relax here now."/>
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</SteadyState>
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<SteadyState Duration="120" Power="1.10" pace="189">
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<textevent timeoffset="5" message="Form over force. You must remain quiet."/>
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<textevent timeoffset="45" message="Power up now. Tension on the chain "/>
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<textevent timeoffset="85" message="Don't let the knees wobble"/>
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<textevent timeoffset="105" message="Elbows soft here - shoulders supple."/>
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</SteadyState>
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<SteadyState Duration="60" Power="0.65449995" pace="189">
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<textevent timeoffset="5" message="Another minute here of relaxed recovery."/>
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</SteadyState>
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<SteadyState Duration="60" Power="1.25" pace="189">
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<textevent timeoffset="5" message="Stay supple. Hands loose on bars."/>
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</SteadyState>
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<SteadyState Duration="60" Power="0.65449995" pace="189">
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<textevent timeoffset="5" message="And bring it down one minute."/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.55449992" pace="189">
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<textevent timeoffset="5" message="Okay. 2min of really easy recovery here. Sit up, take a drink, and relax and focus for the next round."/>
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</SteadyState>
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<SteadyState Duration="240" Power="0.82" pace="189">
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<textevent timeoffset="5" message="Next round. Same as the first. Set the tone of these intervals with good form here."/>
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<textevent timeoffset="45" message="Keep good consistent tension on the chain."/>
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<textevent timeoffset="105" message="Even though your power comes from the 1-5 part of the pedal stroke, focus on the 'retreating leg' linking the pedal strokes together"/>
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<textevent timeoffset="185" message="Focus on the upper body quiet and supple."/>
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</SteadyState>
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<SteadyState Duration="60" Power="0.65449995" pace="189">
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<textevent timeoffset="5" message="And take some recovery here... Nice and relaxed."/>
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</SteadyState>
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<SteadyState Duration="180" Power="0.96" pace="189">
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<textevent timeoffset="5" message="The load is higher now. Keep tension on chain and upper body quiet."/>
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<textevent timeoffset="65" message="Keep fingers supple on the bars (don't choke the dove)."/>
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</SteadyState>
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<SteadyState Duration="60" Power="0.65449995" pace="189">
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<textevent timeoffset="5" message="And relax here now."/>
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</SteadyState>
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<SteadyState Duration="120" Power="1.10" pace="189">
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<textevent timeoffset="5" message="Form over force. You must remain quiet."/>
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<textevent timeoffset="45" message="Power up now. Tension on the chain "/>
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<textevent timeoffset="85" message="Don't let the knees wobble"/>
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<textevent timeoffset="105" message="Elbows soft here - shoulders supple."/>
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</SteadyState>
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<SteadyState Duration="60" Power="0.65449995" pace="189">
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<textevent timeoffset="5" message="Another minute here of relaxed recovery."/>
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</SteadyState>
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<SteadyState Duration="60" Power="1.25" pace="189">
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<textevent timeoffset="5" message="Stay supple. Hands loose on bars."/>
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</SteadyState>
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<SteadyState Duration="60" Power="0.65449995" pace="189">
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<textevent timeoffset="5" message="And bring it down one minute."/>
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</SteadyState>
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<SteadyState Duration="120" Power="0.55449992" pace="189">
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<textevent timeoffset="5" message="Okay. 2min of really easy recovery here. Sit up, take a drink, and relax and focus for this final solid 6min."/>
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</SteadyState>
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<SteadyState Duration="360" Power="1.10" pace="189">
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<textevent timeoffset="5" message="Find your pace. This is a good hard 6min. Pace yourself."/>
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<textevent timeoffset="65" message="Great form for this whole interval. Ride in TT position if possible."/>
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<textevent timeoffset="125" message="Locomotive Riding - so fluid tension on the chain."/>
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<textevent timeoffset="185" message="Just over half way through now. Great work all."/>
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<textevent timeoffset="245" message="Don't wrestle a pig! Focus form over brute force"/>
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<textevent timeoffset="305" message="Last minute here. Dig deep"/>
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</SteadyState>
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<Cooldown Duration="420" PowerLow="0.65449995" PowerHigh="0.45449999" pace="189">
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<textevent timeoffset="5" message="And you are done! Great job. That was a stout effort."/>
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<textevent timeoffset="65" message="Thanks to Matt Dixon for this solid workout."/>
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<textevent timeoffset="125" message="And thank you to Jesse for leading. Give him a sort-of-birthday Ride On!"/>
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<textevent timeoffset="185" message="Great job everyone. Now that you've had a chance to recoup a bit, give everyone else a Ride On!"/>
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<textevent timeoffset="245" message="Be sure to check out the *NEW* Slowtwitch Indoors group ride - the Hilly Vanilli on Thursdays at 10:35AM PST / 6:35PM GMT."/>
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<textevent timeoffset="305" message="And of course, we hope to see all of you next week again right here."/>
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<textevent timeoffset="365" message="And last little bit here. Light on the pedals. Nice and relaxed. Close it out. And remember it is just as much your birthday today as it is Jesse's..."/>
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</Cooldown>
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</workout>
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</workout_file>
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