Intervals

[Michelle]

Well, that's it they've started.

From October to February can be considered easy. Because Saturday the hard stuff started. And another one tonight.

I can't believe I am PAYING someone to cause me this much pain....I am definitely twisted.

On rollers.
20 minute warm up:
some weird $hit called 'blowout' i.e. 30 seconds in the hardest gear going as hard as you can - x 3.
Then:
10 mins Hr 150 - 154
2 mins rest
10 mins HR 154-160
2 mins rest
10 mins HR 156- 164

Collapse in a heap and move the inflatable swimming pool from under the bike - which has by now filled with your sweat.

Apparently, the intervals between the 10 minute sessions will reduce by 30 seconds, untill there is no rest, you are at it for 30 minutes.

Then, you start again at 12 mins on 2 mins off.

After that particular slice of hell with 36 mins full on in total ( which by the way has sent you with quivering legs to the corner) you start again the next week with 14 minutes on 2 mins off.

Come on then, fess up whats everyone else doing. Surely no one else has something as potentially awful as that

[huw williams]

Wow what a coincidence - I just did almost the exact same thing

My 10 min blocks were based on power though and I only had 30 secs recovery intervals - which resulted in a stupid top end HR after the third one - at which point both cats walked out in disgust bemoaning the appalling overuse of foul language

Anyway, pay for it? I'd sack the f***er who thought this one up if I were you - torture, and its gonna get worse - you're gonna need a bigger plastic pool in the coming weeks

[George]

[quote="huw williams"]Wow what a coincidence - I just did almost the exact same thing

My 10 min blocks were based on power though and I only had 30 secs recovery intervals - which resulted in a stupid top end HR after the third one - at which point both cats walked out in disgust bemoaning the appalling overuse of foul language

Anyway, pay for it? I'd sack the f***er who thought this one up if I were you - torture, and its gonna get worse - you're gonna need a bigger plastic pool in the coming weeks

[huw williams]

[quote="George"] So what you gonna do about it Huw? Put your money where your legs are, lets see you do [size=150]A RACE[/size]

[Paul H]

Huw - I used to do 3 x 10mins on a CII with 10 min rest though. Youll have to give it a go.

[huw williams]

[quote="Paul H"]Huw - I used to do 3 x 10mins on a CII with 10 min rest though. Youll have to give it a go.

[Paul H]

1:42/500m

[huw williams]

[quote="Paul H"]1:42/500m

[huw williams]

[quote="Paul H"]Huw - I used to do 3 x 10mins on a CII with 10 min rest though. Youll have to give it a go.

[huw williams]

OK - While we're on the subject, I just got asked by a fairly well known (in this area anyway) 1st cat who is aiming to start his season early, to do a four week 'sharpener' programme on the turbo as he's starting to panic due to the prolonged bad weather. He shall remain nameless as he's from a rival club but I'll share this with everyone as I perceive a lot of riders in a similar position - ie training for an early start and just got knocked back a bit by the snow.

So this is for riders wanting some 'peak' performance on top of good training already in place. George/Sylv coming off cross and mtb races you'll love it.

You will need to know your absolute maximum sustainable speed for 40 seconds in terms of power - we'll call it MSS40. Heart rate is not a viable measure in this session as it's too slow to react. And the only way to find out your MSS40 is to do it I'm afraid just get the powertap out and hammer it for a few 40 second intervals after a good warm-up and a will-writing session.

then, several days later on the turbo...

20 mins warm up - progressive Heart Rate increase to 160bpm
1 min easy spin while you call an ambulance and put them on standby...
12 x 20 seconds @ MSS40. 95-105 cadence. 10 seconds easy spin recovery between each sprint
5 mins rest
10 x 20 seconds @ MSS40. 95-105 cadence. 10 seconds easy spin recovery between each sprint
5 mins rest
8 x 20 seconds @ MSS40. 95-105 cadence. 10 seconds easy spin recovery between each sprint
5 mins rest
6 x 20 seconds @ MSS40. 95-105 cadence. 10 seconds easy spin recovery between each sprint
By which point there is probably more lactate flowing through your veins than blood... carry on to 4 x 20secs, 2 x 20 etc etc

Now - although the number of sprints reduces, the intensity must not - so you HAVE to maintain the same power/cadence figures from the first of the set of 12 right up to the last of the set you fail on. When you can no longer reach the power/cadence and hold it for 20 seconds - time to stop.
Each session should see slight progression in the number of intervals achievable. This session is to be done once per week for four weeks leading up to and finishing at least 5 days before your first race and then once a week for maintenance during the season, mid-week if you're not racing at Palace/Hillingdon on tuesdays

I'll ket you know how he gets on, where the flowers should be sent etc

Two things come to mind here

1) If one of the fast guys in the training group turns up half dead on saturday you'll know he's been reading this thread )
2) Michelle is probably thanking god that she doesn't have a Powertap

[-Adam-]

I know exactly who your talking about!!

[Michelle]

Huw said

[quote]Michelle is probably thanking god that she doesn't have a Powertap