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18-11.-2007, 01:36 AM
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#1 |
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Registered User
Join Date: Feb 2007
Posts: 9
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Recovery time between L4 Intervals?
I have a climb about 7 minutes ride from my house that takes 22-24 minutes to climb. I have used it for one of my primary threshold workouts. My main question is: After I get to the the top it takes about 9 minutes to coast down to the bottom and there is very little time to pedal. Is this too much time for recovery between intervals? I will usually either do 2x23 minutes at 100% FTP or 3x23.5 minutes at 95% FTP. This is done first thing in the morning before work. Thanks.
Nick |
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18-11.-2007, 03:36 AM
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#2 | |
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Registered User
Join Date: Oct 2006
Posts: 1,386
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Re: Recovery time between L4 Intervals?
Quote:
-Dave |
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18-11.-2007, 03:50 AM
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#3 |
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Registered User
Join Date: Mar 2004
Posts: 72
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Re: Recovery time between L4 Intervals?
Agreed.
My intervals for SST and L4 work is mostly done on two climbs about 3-5 minutes from home. One is 4.2 miles and an average of 7% and the other is 3.3 miles at 7.3%. The 4 mile climb is a decent descent, but the 3.3 mile climb is too narrow so it is about 15 minutes until I get back down to the base of the climb. The only worry is that if it is cold out the descent tenderizes the muscles a bit and it takes a bit to get back into a rhythm. |
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18-11.-2007, 04:54 AM
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#4 | |
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Registered User
Join Date: May 2005
Posts: 51
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Re: Recovery time between L4 Intervals?
Quote:
add some weight to your bike to make the intervals longer! |
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18-11.-2007, 05:15 AM
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#5 | |
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Registered User
Join Date: Mar 2004
Posts: 72
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Re: Recovery time between L4 Intervals?
Quote:
The climbs take me (and my current weight) from 22-35 minutes, so they are good for L4, for SST I just do repeats of the ~30 minute climb ... |
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18-11.-2007, 10:40 AM
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#6 | |
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Registered User
Join Date: Aug 2004
Posts: 139
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Re: Recovery time between L4 Intervals?
Quote:
9 minutes recovery is fine for training. The normalized power for the ride will be lower than if you had shorter recovery. As a result, you might find yourself doing slightly higher wattages during the work interval than you would if you did 5 minutes rest. |
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18-11.-2007, 10:48 AM
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#7 |
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Registered User
Join Date: Jan 2006
Location: IN PEACE AND QUIET
Posts: 1,338
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Re: Recovery time between L4 Intervals?
As the legendary RapDaddyo said, you can go home and have a cup of tea between intervals. The important thing is to get in the time at FTP, be it 20/30/40/60 minutes. Preferably 40 minutes or more.
 Tyson
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18-11.-2007, 12:54 PM
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#8 |
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Registered User
Join Date: Sep 2005
Posts: 623
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Re: Recovery time between L4 Intervals?
Keep in mind that 4-10 minutes recovery is enough...if it is quality active recovery. Freezing as you fly down a mountain, flipping through switchbacks is not recovery. In this instance, take a bit more active recovery at the bottom to 1) make sure you are recovered and 2) sufficiently warm-up and regain your 'souplesse' before the next work effort.
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