Changing the damper changes our environment. We explore the range of possibilities that working with a flywheel offers.
Warm Up:
1 Minute at 24 SPM
On Stroke / Off Stroke Ladder (1 through 10)
Workout:
13 Intervals
2 Minutes of Moderate Intensity
30 Seconds of Rest (time to adjust the damper)
Damper Settings through the Intervals are as follows:
5 - 7 - 9 All @24 SPM
10 - 8 - 6 - 4 - 2 All @24 SPM
1 - 3 - 5 - 7 - 9 @20, @22, @24, @26, @28
Was so hot and humid in the garage this morning, making these intervals feel that much worse. Application of power is moderate for all intervals. The intent of this workout is not necessarily speed, but learning what adjustments need to be made at the catch when the damper is set really high or really low to maintain your power. At a high damper setting (8-10) holding r24, it can feel heavy and slow at the catch. This means that you need to be quick and powerful at the catch to get things moving. At a lower damper (1-3), you need to give the flywheel some natural time to slow down so that it feels similar to the catch that we experienced when we have the damper set to five. Slooowww down your recovery while still driving fast. Your ratio may change to around 3:1 at these lower damper settings.
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