10x2min / 8x3min intervals for hillclimbs?
Moderator: Moderator Team
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.
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.
Visit starbike.com Online Retailer for HighEnd cycling components
Great Prices ✓ Broad Selection ✓ Worldwide Delivery ✓
www.starbike.com
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
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
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
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.
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
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.
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.
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
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.
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
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.
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