Carmichael is back!

The Ride: Trainer

Carmichael workout

Miles: 11.6

Time: 45:00

Ave. Speed: 15.4 mph

Total 2018 Indoor Season Miles: 43.9

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The Story

He's baaaaack!

If you don't know him, here is Mr. Chris Carmichael, the inventor of my Carmichael trainer workout.

For many years Chris was Lance Armstrong's trainer. This dates back to a time and place when Lance was winning multiple Tours de France while denying he ever cheated by doping in any form.

We all know how that worked out.

Chris had long moved on from his days at Armstrong's side, doing camps, writing and working on training programs and nutrition for cyclists by the time I first met him.

I interviewed Chris on the radio in the early 2000's and I'll never forget how I greeted him. He walked into the studio during a commercial break to be seated for the interview and as I shook his hand I said to him, "Hi Chris. Nice to meet you. Looks like you've put on a little weight."

For a split second he looked offended, then quickly realized that I am the joker I am. Whew. We went on to do a great interview, talking cyclist to cyclist.

This workout was one that he printed in Cycling Magazine a couple decades ago, calling it the "Hotel Workout", something anyone could do while traveling, perhaps on the road for business.

It's a 45-minute trainer workout on the bike that alternates between three levels of effort, easy-medium-hard.

Today I completed my first Carmichael of the 2018 indoor season. I didn't know what to expect going in, not being sure if I had enough time in my legs to pull one of these efforts off. Turns out I was fine, having finished the entire thing feeling quite good.

I'd like to lay out the exact workout for you here next so that you too can try it along with me. So here you go. Happy Riding.

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The Carmichael

8:00 Warmup. Easy effort/gear

8:00-8:30- Fast pedal/same gear for :30

8:30-9:00- Easy pedal/same gear for :30

9:00-9:30- Fast pedal/same gear for :30

9:30-10:00- Easy pedal/same gear for :30

10:00-10:30-Fast pedal/same gear for :30

10:30-11:00-Easy pedal same gear for :30

11:00-13:00-Medium effort, one harder gear for 2:00

13:00-14:00-Hard effort, one harder gear for 1:00

14:00-16:00-Medium effort, one easier gear for 2:00

16:00-17:00-Hard effort, one harder gear for 1:00

17:00-19:00-Medium effort, one easier gear for 2:00

19:00-20:00-Hard effort, one harder gear for 1:00 to 20:00 mark.

20:00-26:00-Easy effort in starting easy gear (recovery time/DRINK)

26:00-28:00-Medium effort, one harder gear for 2:00

28:00-29:00-Hard effort, one harder gear for 1:00

29:00-31:00-Medium effort, one easier gear for 2:00

31:00-32:00-Hard effort, one harder gear for 1:00

32:00-34:00-Medium effort, one easier gear for 2:00

34:00-35:00-Hard effort, one harder gear for 1:00

35:00-45:00-Easy pedal cool down in starting/easy gear.

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