Page 2 - 20 Sec * '53-12' @~ 60 rpm- All-out Uphill

05-03.-2008, 05:24 AM

#16

strader

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Join Date: Jun 2007

Posts: 123

Re: 20 Sec * '53-12' @~ 60 rpm- All-out Uphill

Quote:

Originally Posted by daveryanwyoming

For climbing improvement, it's tough to see how 20 second intervals will do much unless you're training for very steep 20 second hills that you'll ride at 60 rpm....not likely.

Unless you are a mountain biker... in that case being able to grind it out over a short steep climb is generally faster than the alternatives of walking or falling off your bike.

05-03.-2008, 06:56 AM	#17
sogood Registered User Join Date: Aug 2006 Location: Sydney, AU Posts: 2,122	*Re: 20 Sec '53-12' @~ 60 rpm- All-out Uphill** How is OP's scheme different to L7 interval repeats? __________________ Morphed Bianchi Camaleonte IV 2006, Ridley Damocles 2006, Garmin, Mac

05-03.-2008, 07:20 AM

#18

swampy1970

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Join Date: Feb 2008

Posts: 386

Re: 20 Sec * '53-12' @~ 60 rpm- All-out Uphill

Quote:

Originally Posted by VS1

Thank you Dave.
One thing you're right for sure-it does hurt a bit :-)
Now seriously as there is a gap between my ability on the flats and uphill which I want to narrow as much and as fast as possible (and I have 6-7%fat..) I'll read the A.Coggan link you sent me and will go from there.
By the way my theory that partially explains that gap is that on the flats I use sort of micro-recoveries that enable me to regenerate power right after those brief pauses, a thing that I cannot have uphill.. makes sense to you?
if you say that Carmichael is the root source of this workout I won't argue with you though I got that from a rider that I know who was himself instructed by somebody else;
Thanks again!

At 6% you don't have a whole bunch of weight left to lose.

The best way to get better at riding in the hills is to ride more in the hills. Simple.

There's the problem of less momentum and less drafting that stops you from recovering as well between efforts on a climb in a bunch situation. The added resistance of riding up hill puts a wee bit more stress on the legs too.

Your position is likely to be slightly different - unless you ride on the tops of the bars on the flat or out of the saddle on the brake levers hoods alot. The only way to effectively get used to it is to ride in the hills more.

I used to find the best way to "recover" on hills was to find a hill that took about 10 minutes to climb and do 30 seconds on followed by 30 seconds rest. Target rpm was about 80rpm out of the saddle. I saw my breakfast again at least once a year doing that but it worked like a charm though.

As Yoda said "Hills, ride more you should"

07-03.-2008, 04:01 AM	#19
VS1 Registered User Join Date: Jun 2005 Posts: 81	Re: Yoga and improvement of lung capacity.. Hi, I see quite some publications, telling that certain (Hatha)Yoga practices can "increase lungs capacity", improve respiratory system / oxygen uptake.. I'm Interested (and curious) to hear your view on that! BR.

07-03.-2008, 04:41 AM

#20

Piotr

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Join Date: Jan 2007

Location: Draper, Utah

Posts: 393

Re: Yoga and improvement of lung capacity..

Quote:

Originally Posted by VS1

Hi,
I see quite some publications, telling that certain (Hatha)Yoga practices can "increase lungs capacity", improve respiratory system / oxygen uptake..

I'm Interested (and curious) to hear your view on that!
BR.

Lung capacity is not the limiting factor in cycling performance. Maximal oxygen consumption (VO2max) rather than maximal oxygen uptake is.

http://home.hia.no/~stephens/ventphys.htm

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blog

07-03.-2008, 06:10 AM	#21
VS1 Registered User Join Date: Jun 2005 Posts: 81	Re: Yoga and improvement of lung capacity.. http://forum.yogateaching.com/forum...t=search_engine In the 7th month, tests for maximal oxygen consumption (VO2Max) and PE were repeated on both groups of subjects. RESULTS: Absolute value of VO2Max increased significantly (P < 0.05) in the yoga group after 6 months of training. The PE score after maximal exercise decreased significantly (P < 0.001) in the yoga group after 6 months but the PT group showed no change. INTERPRETATION & CONCLUSION: The practice of Hatha yogic exercises along with games helps to improve aerobic capacity like the practice of conventional exercises (PT) along with games. The yoga group performed better than the PT group in terms of lower PE after exhaustive exercise.

08-03.-2008, 01:56 AM

#22

rmur17

Registered User

Join Date: Oct 2004

Posts: 926

Re: A.Coggan’s Power Based Training Levels table

Quote:

Originally Posted by VS1

Hello again

referring to A.Coggan’s Power Based Training Levels table, at the several times that I trained based on this approach, I calculated the zone’s percentage while the basis was my 30min best power (353W); today I noticed that Andy actually refers to a 60min avg power which is obviously lower probably around 300 or even less (have not tried);

based on 353w, 106-120% = 372-424W – so I was trying to hold 420 for a few minutes (my best recorded on polar WIND in this wattage range is 400W/10 min.)

if I do 120% of 300W that would be 360 which I can hold for a few minutes without calling it a hard interval….

So-my question is, should I keep taking the 353W as a basis ?

BTW, last april-may, I was LT tested for the first and only time – a conconi protocol on a Technogym – my LT was at 230W (!) at 152 HR/min.

For the comparison, the avg of the 30min 353W is 176HR/min (finish at 184 of 191 max )

That probably means that I actually ‘tolerate’ acids and do the 353 way beyond LT…

Not sure what are the ‘productive’ ranges of wattage for me….

Thanks!!!

not suggesting a "one percentage fits all approach" but I'd be shocked if your 30MP was 353W and your 60MP only 300W. I'd asstimate something in the 3-5% range - suggesting an FTP around 335-345W.

how do your Coggan training levels look at that FTP?

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rmur

08-03.-2008, 03:02 AM

#23

VS1

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Join Date: Jun 2005

Posts: 81

Re: A.Coggan’s Power Based Training Levels table

Hi rmur - I am not sure I und'd what you are saying -(what's 30MP and 60MP ?)
Also I'd be glad to reply to your last line - pls reword it.. thanks

Quote:

Originally Posted by rmur17

08-03.-2008, 04:09 AM

#24

rmur17

Registered User

Join Date: Oct 2004

Posts: 926

Re: A.Coggan’s Power Based Training Levels table

Quote:

Originally Posted by VS1

Hi rmur - I am not sure I und'd what you are saying -(what's 30MP and 60MP ?)
Also I'd be glad to reply to your last line - pls reword it.. thanks

MP is maximal power for that duration maybe properly termed MMP (mean maximal power).

last sentence: plug say 340W into the AC training levels calculator and evaluate what spits out.

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rmur

08-03.-2008, 04:57 AM

#25

VS1

Registered User

Join Date: Jun 2005

Posts: 81

Re: A.Coggan’s Power Based Training Levels table

Okay - 60MP I have not actually treid.. that was just an estimation and I may be wrong.

Got your last line too - Thanks.
-------------------------------------------------------------

Quote:

Originally Posted by rmur17

MP is maximal power for that duration maybe properly termed MMP (mean maximal power).

last sentence: plug say 340W into the AC training levels calculator and evaluate what spits out.

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