Super Eights Today

We did it! Eight weeks (actually nine as we added a 'make up' week) in execution of the protocol we affectionately refer to as Super Eights. Here is their demand:

• 10 minute standard warm-up.
• 5 minutes in groove zone.
• 30 seconds at 85% of max.
• 90 seconds in recovery (30 seated, 30 standing, 30 seated)
• Repeat 5 times.
• 3 minutes in groove zone.
• 30 seconds ALL OUT.
• 90 seconds in same as above recovery.
• Repeat 8 times.
• 3 minutes in groove zone.
• Repeat initial seat of 5 at 85%.
• Recover.
• Stretch, relax, floor routine.

If you are serious about your fitness, race preparation or increasing your power, you already know of the demands placed upon the participant as a result of this incredibly difficult set. If you are not, you should be.

They kill.

Last night in the PB, where we do the exact same workout using the CompuTrainer, something we have been aware of manifested dramatically. Sine the beginning of this protocol, and as its legendary degree of difficulty grew, it became somewhat of a linguistic challenge for me to describe the 'goal' of the workout. Specifically, what metric provides the best feedback and what methodology should be attempted to 'perfect' the work? It has always intrigued me that the description has always included the 'full circle' concept, because why back when had no power meters, strain gauges or led displays algorithmicaly estimating output, we used the simple but elegant Borg scale of perceived exertion, or RPR, rate of. Now we use composite data, a combination of HR, watts, and the brutally honest personal assessment of effort. Full circle, back to basics, keep it simple. With the following caveat:

IF YOU CAN ACCEPT YOUR ESTIMATE OF RPE AS 100%, 10 OF 10, ALL ACES, AFTER A BRUTALLY HONEST ASSESSMENT OF YOUR PERFORMANCE…..

I DON'T CARE ABOUT WATTAGE.

And neither should you. Unless of course you ride for a pro team or seek Olympic cycling gold.

For the rest of us, our victory is in the doing, the effort, the attempt and the deep satisfaction we take from 'the try'. To assist with this juxtaposition, our alchemy turns Olympic gold to a snazzy Super Eight jersey I mashed together.

In closing, and as much as I abhor endings with offers of purchase, these coveted jerseys are available free simply by doing Super Eights for eight consecutive Wednesdays.

Or you could have one today for $40.