Weight Weenies
* FAQ    * Search    * Trending Topics
* Login   * Register
HOME Listings Blog NEW Galleries NEW FAQ Contact About
It is currently Thu Aug 25, 2016 7:44 pm
Recently the board software has been updated and there are some known bugs/failures:
- Avatars are currently not being displayed ✔ FIXED
- Tapatalk connection is currently broken ✔ FIXED
- Avatars cannot be uploaded ✔ FIXED

Please note that we will soon do some changes in WW board template design in case to get a fully mobile/desktop responsiveness board!
If you find more errors please post it here: http://weightweenies.starbike.com/forum/viewtopic.php?f=7&t=139062


All times are UTC+01:00





Post new topic  Reply to topic  [ 23 posts ]  Go to page Previous 1 2
Author Message
PostPosted: Wed May 15, 2013 3:27 pm 
Offline
User avatar

Joined: Sat Jan 03, 2009 9:43 pm
Posts: 3036
Location: Canada
just hit some 4-5min hill repeats for your 4-5min intervals, not going all out but putting in a strong, steady effort. Try to cover the same distance each time.

As for 1x60, it would be good indeed. I just think it's mentally easier to do 2x30min. You could alternate between both.

Nothing overly hard doing a vo2max and threshold workout back to back when you have proper rest and recovery factored in.


Top
   
PostPosted: Wed May 15, 2013 3:30 pm 
Offline

Joined: Sun Jan 01, 2012 9:58 am
Posts: 416
devinci wrote:
Nothing overly hard doing a vo2max and threshold workout back to back when you have proper rest and recovery factored in.

i agree, it shouldn't be impossible, but life has a nasty habit of getting in the way of ideal recovery for me :(


Top
   
PostPosted: Mon May 20, 2013 4:32 am 
Offline

Joined: Sun Apr 24, 2011 2:21 am
Posts: 344
They are both effective, but you have to experiment to find what works best for you.

For years I had been doing 2x20, 4x10, 3x8, etc and saw some mild FTP gains, year on year. But this year I had enormous FTP gains by changing up my routine to much shorter intervals.

But unfortunately for me, my racing this year has had the OPPOSITE effect from my FTP gains. I seem to either flat, break chain, crash, or get sick before all my big races. Maybe next year ;)


Top
   
PostPosted: Mon May 20, 2013 8:41 pm 
Offline

Joined: Tue Apr 12, 2011 8:08 am
Posts: 2291
Location: Pedal Square
Thanks again, devinci, much appreciated.

Ghost, totally. The 10x2 seem to really "open up the legs", for lack of a better word.

Wondering if I should go back to 3x3 in the four weeks before a key event, though, to "peak". Maybe even twice weekly in week 4, 3, 2 before, and once in the week of the event? Even though they are very very exhausting, I seem to be recovering fairly quickly from them, with just a little "hangover" the next day.

_________________
Bikes: Raw Ti, 650b flatbar CX


Top
   
PostPosted: Mon May 20, 2013 9:46 pm 
Offline
User avatar

Joined: Sat Jan 03, 2009 9:43 pm
Posts: 3036
Location: Canada
I would not bother with peaking, tapering, etc.

Maybe do it twice a week in week 4 and 3. then once in week 2 and nothing in the week of the event. Maybe only some 30sec to keep thing sharp during that last week. You dont want to carry accumulated fatigue/stress in the week leading to your key event.


Top
   
PostPosted: Tue May 21, 2013 6:54 am 
Offline

Joined: Tue Apr 12, 2011 8:08 am
Posts: 2291
Location: Pedal Square
devinci, sure, that's why I put the "peak" between quotes. Nothing scientific or super structured, just cranking it up a notch in the intensity for the last few weeks, but not immediately before the race. Will try it according to your comment, with 8x(30+30)s or so in the last week, sounds good? Thanks again.

_________________
Bikes: Raw Ti, 650b flatbar CX


Top
   
PostPosted: Thu Jun 13, 2013 7:30 pm 
Offline

Joined: Tue Apr 12, 2011 8:08 am
Posts: 2291
Location: Pedal Square
Good news.

The running during the frozen season went well, so I decided to target a few hill runs in spring, and split my time between running and cycling. Turns out the (running) 10x(2+2)min uphill intervals on a 10-20% slope translate really well to cycling. Today I did the 3x3s for the first time this season, and found a good extra kph consistently across the repetitions, with something to spare at the end.

Guess last year, when the 3x3s were my first workout in the single-digit-minute range, I just didn't have the base for it, up in "the red". Either I would have to start (what felt) very slowly for a consistent set, or I would not manage through. Also the 3x15min seemed to have worked nicely. Will do 2 more of the 3x3s next week, then a week of tapering, and then try to set a nice PB on the season's key event.

_________________
Bikes: Raw Ti, 650b flatbar CX


Top
   
PostPosted: Tue Jul 02, 2013 10:48 am 
Offline

Joined: Tue Apr 12, 2011 8:08 am
Posts: 2291
Location: Pedal Square
To finish this thread off, I did the event (6.7km / 849m vert gain / 12.6% avg) in 40:25. Strava thinks this is a VAM of 1263m with 314W. Have to say it went ok, maybe I wasn't just on the bestest of days. With just over 1000km logged this season in a very interval-biased regime (and some hill running) I have to be realistic.

Need to go back next year with a better base to break the 40min "sonic wall" separating the hobbyists from the ambitious riders.

_________________
Bikes: Raw Ti, 650b flatbar CX


Top
   
Display posts from previous:  Sort by  
Post new topic  Reply to topic  [ 23 posts ]  Go to page Previous 1 2

   Similar Topics   Author   Replies   Views   Last post 
There are no new unread posts for this topic. iOS app for indoor trainer intervals

in Training

kulivontot

11

662

Sun Sep 13, 2015 2:39 am

Tapeworm View the latest post

There are no new unread posts for this topic. Service Intervals for Campy group sets

in Road

seanblurr

1

218

Sat Apr 30, 2016 2:49 am

AJS914 View the latest post


All times are UTC+01:00


Who is online

Users browsing this forum: ghisallo2003 and 6 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  
Powered by phpBB® Forum Software © phpBB Limited