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 Post subject: Re: Training Routines
PostPosted: Wed Feb 23, 2011 7:13 pm 
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Location: Back in the saddle...
Thanks. Yeah, inside is a more sustained effort... steady cadence/power. Outside there is definitely some variation. Didn't realize it could be done so often. I was thinking about 2/week. Sun's shining, so hopefully I'll be outside today! Maybe mix in some sprint work.

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 Post subject: Re: Training Routines
Posted: Wed Feb 23, 2011 7:13 pm 


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 Post subject: Re: Training Routines
PostPosted: Wed Feb 23, 2011 10:35 pm 
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Joined: Thu Nov 18, 2010 1:44 am
Posts: 121
Location: Melbourne
boysa wrote:
Thanks. Yeah, inside is a more sustained effort... steady cadence/power. Outside there is definitely some variation. Didn't realize it could be done so often. I was thinking about 2/week. Sun's shining, so hopefully I'll be outside today! Maybe mix in some sprint work.


I find heat and time dilation the main problems.

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 Post subject: Re: Training Routines
PostPosted: Thu Feb 24, 2011 2:15 am 
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Location: Bay Area
My power files fluctuate a ton less indoors, but the efforts are harder because of boredom, motivation, and cooling.

I don't like doing 2x20s or the same type of LT work on back to back days personally. I find it boring and unmotivating. Remember that you can also do other intervals, there are literally dozens of variations. My actual favorite is just an hour at threshold on the open road and I will often put out better numbers than in an interval and ramp my efforts better. Managed to set a new 1 hour record today AFTER 6x4 at vo2 max and 1x30 at my old threshold before that. Motivation goes a long way.

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 Post subject: Re: Training Routines
PostPosted: Thu Feb 24, 2011 10:47 am 
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Joined: Fri Aug 11, 2006 4:38 pm
Posts: 176
Location: lancashire
KWalker wrote:
My power files fluctuate a ton less indoors, but the efforts are harder because of boredom, motivation, and cooling.

I don't like doing 2x20s or the same type of LT work on back to back days personally. I find it boring and unmotivating. Remember that you can also do other intervals, there are literally dozens of variations. My actual favorite is just an hour at threshold on the open road and I will often put out better numbers than in an interval and ramp my efforts better. Managed to set a new 1 hour record today AFTER 6x4 at vo2 max and 1x30 at my old threshold before that. Motivation goes a long way.

what % of ftp would you do your vo2 6x4?

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 Post subject: Re: Training Routines
PostPosted: Thu Feb 24, 2011 3:51 pm 
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Location: Bay Area
I don't aim for anything when I start, but yesterday was 115% across the board. I set 105% as the lower bound and then use the intervals to exhaustion protocol for my average power to know when to cut them short. I could have done 1 or 2 more yesterday, but I had a lot to follow that so there was no real point.

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 Post subject: Re: Training Routines
PostPosted: Thu Mar 10, 2011 11:32 pm 
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Joined: Tue Mar 01, 2011 7:41 pm
Posts: 41
I respect and fear the first time I shall try this.
Tapeworm wrote:
My travelling or generally time crunched pain session:-

4 min warm up
8 x 20 secs on/10sec off (for a total of 4 mins)
4 mins spin
8 x 20 secs on/10sec off (for a total of 4 mins)
4 mins spin

If you're not dry retching then you're not doing them right :thumbup:


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 Post subject: Re: Training Routines
PostPosted: Thu Mar 10, 2011 11:44 pm 
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Lots of variations on this, basically adopting the protocol used by Tabata in his study.

The other form of high intensity intervals which are "popular" are:-
4 mins warm up
4x[30secs effort/30sec rest]
4 mins rest
Repeat.
4mins cool down.

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 Post subject: Re: Training Routines
PostPosted: Thu Mar 10, 2011 11:47 pm 
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Joined: Tue Mar 01, 2011 7:41 pm
Posts: 41
My typical workout is:
2 or 4 x 7 miles
odd segments: downhill. steady pain the whole way favoring 95+ cadence.
even segments: uphill. build pain (from previous segment) to point where I'm sputtering curses under my breath, shutting my eyes to concentrate, hyperventilating. On the two hills, I'm out-of-saddle as hard as possible... everything is screaming in pain... crest the hill... and keep hammering ten more pedals strokes. Try to hit ATHR towards end of segment.

PS: getting power meter soon.


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 Post subject: Re: Training Routines
PostPosted: Sat Mar 12, 2011 12:26 pm 
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Posts: 58
Im racing on sunday morning and Friday night i done 3 x 15 mins at upper tempo and on thurday night 3 x 15 mins upper tempo, this is the kinda the norm with work the free time i have, what kinda work out would you do before a race bearing in mind the only time i can train is 9pm saturday night and im racing at 11am on sunday morning


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 Post subject: Re: Training Routines
PostPosted: Sat Mar 12, 2011 3:21 pm 
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Posts: 750
Location: Back in the saddle...
Sleep.

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 Post subject: Re: Training Routines
PostPosted: Sat Mar 12, 2011 10:55 pm 
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Posts: 55
boysa wrote:
Sleep.


I am all over that!


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 Post subject: Re: Training Routines
PostPosted: Sun Mar 13, 2011 1:41 am 
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Joined: Tue May 20, 2008 10:27 pm
Posts: 189
Tapeworm wrote:
Lots of variations on this, basically adopting the protocol used by Tabata in his study.

The other form of high intensity intervals which are "popular" are:-
4 mins warm up
4x[30secs effort/30sec rest]
4 mins rest
Repeat.
4mins cool down.



Tapeworm,

When one is doing a session like this, what is the power at? (% of FTP or 30 second max?)

Thanks
T


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 Post subject: Re: Training Routines
PostPosted: Sun Mar 13, 2011 2:21 am 
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Percent of FTP will vary a bit depending on training goals and previous training. The idea of the 30sec efforts is to drain, restock and drain again the anaerobic system, so about 200% of FTP is a good ballpark figure. Sprinter types I would expect to be higher, pure enduros would be lower.

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 Post subject: Re: Training Routines
PostPosted: Fri Apr 01, 2011 9:55 pm 
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Joined: Sat Oct 24, 2009 7:43 pm
Posts: 357
Been enjoying the following:

3x 30s/30s
5min rest
3x 30s/30s
5min rest
3x 60s/30s
5min rest
3x 10min/5min

Then cool down.


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 Post subject: Re: Training Routines
PostPosted: Sat Apr 02, 2011 5:52 am 
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Posts: 60
Been doing the following on the ergo once per week.

20 min warmup
30 x 20 sec on @ 6w/kg 10 sec rest
10 mins rest
30 x 20 sec on @ 6w/kg 10 sec rest
10 mins rest
30 x 20 sec on @ 6w/kg 10 sec rest
cool down


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 Post subject: Re: Training Routines
Posted: Sat Apr 02, 2011 5:52 am 


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