In another thread (Aerobic Conditioning...) I said that I could probably do with some speed work (to put some icing on the cake so as to speak), as I was nearing the end of my season. Ric suggested some 4 minute intervals. For further details, see his article:
http://www.cyclingnews.com/fitness/trainingstern.shtml
I thought it might be interesting to some if I posted some details, as I progress, as I am expecting some PBs out of this, a sort of 'Let's put Ric to the Test!'. Anyway, here are the details, for comment by anyone interested, or comparison for anyone else wanting to try them, but be warned, they are tough!
Session 1.
Managed 5 reps, with 2 min. recoveries. HR maxing at 154 on rep 1, 171 by rep 5. HR fell to 112 after rep 1, by rep 5, fell to 121 after the 2 mins.
Used the i-magic turbo. Not the most accurate in the world, but consistent. Did a test '10' at 319W, av HR 168. Did the intervals at 335W. Tomorrow I'll rest and I'll repeat the session next week, aiming for 6 reps.
PBs here I come!
http://www.cyclingnews.com/fitness/trainingstern.shtml
I thought it might be interesting to some if I posted some details, as I progress, as I am expecting some PBs out of this, a sort of 'Let's put Ric to the Test!'. Anyway, here are the details, for comment by anyone interested, or comparison for anyone else wanting to try them, but be warned, they are tough!
Session 1.
Managed 5 reps, with 2 min. recoveries. HR maxing at 154 on rep 1, 171 by rep 5. HR fell to 112 after rep 1, by rep 5, fell to 121 after the 2 mins.
Used the i-magic turbo. Not the most accurate in the world, but consistent. Did a test '10' at 319W, av HR 168. Did the intervals at 335W. Tomorrow I'll rest and I'll repeat the session next week, aiming for 6 reps.
PBs here I come!