Name: 快速的漸進式努力20分鐘鍛鍊｜與GCN一起攀登Passo Gardena。 (Quick Progressive Effort 20 Minute Workout | Climb The Passo Gardena With GCN)
Uploaded: 2021-01-14T11:01:22.000Z
Duration: 20 min 13 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

- We're on the Passo di Gardena, in Alta Badia,

未來簡單式

祈使句型

- Thank you very much James, hopefully we will.

Welcome to a GCN real time training session.

As James has said, we are riding up Passo Gardena.

It's 5.9 Kilometers long, an average gradient of 4%.

So it's gonna be a quick one, over and done with

- So this is one of my favorite sessions,

And it's kind of like a long warm up really,

So, if you're tired first thing in the morning,

If you have a smart trainer, like we have,

Chris is on the Elite Drivo II, I'm on the Elite Direto,

You can actually set them up so they will

Whereby the intensity, and the resistance

But, I don't know about you, Chris, I'm going old school,

then you can do it in exactly the same fashion.

- You know what Simon, I'm doing the same.

It's just like being out on the road the, isn't it?

until we start to increase the intensity.

- [Chris] So we're going through 90 second ramp increases.

So every 90 seconds the intensity will increase

a little bit, and we'll take it up a notch.

To start with we're gonna wrap up our cadence,

And we're going to be into an effort level of number two.

- [Simon] Okay, so here we go then 80RPM.

So, a very, very gentle introduction, I quite like that.

or if you're not feeling particularly fresh

on any given day, it's a real good warm up.

a lot better than when you start, guaranteed.

- [Simon] Nice, that's the kind of training that I like.

So, what kind of intensity should we be feeling?

Like heart rate, is that gonna be creeping up at all?

- [Chris] Well it will be throughout the session,

The sort of intensity you could do all day,

As we 're on the lower slopes of the Gardena, now.

- [Simon] It's a beautiful climb, isn't it?

Absolutely fantastic, and what a day to do it on.

If you are joining us early in the morning,

until the first real increase in the ramp.

And we'll take it from an exertion level of one,

Now, even though this is just a 20 minute session,

remember to keep drinking as you go through it.

Because you will a sweat on, towards the end.

So you want to keep on top of your hydration.

Probably keep it in a very similar gearing.

But, because we're pedaling a little bit faster,

on the same gear, you'll be trying a little bit harder,

and then you have an exertion level of two.

Which is, again, the sort of exertion you can keep up

The thing I like most about this session is,

But by the time you're finished trying hard,

and you recover, you'll be ready whatever event it is,

or what ever session you're gonna plan next.

So, if you've got a race that's gonna start fast,

like a time trial, or a crit, this is exactly

字幕列表影片播放

快速的漸進式努力20分鐘鍛鍊｜與GCN一起攀登Passo Gardena。 (Quick Progressive Effort 20 Minute Workout | Climb The Passo Gardena With GCN)

sort

stick

fatigue

conscious