I went for a ride today with a real fast group. For the most part I could stay with them but when we got to the hills I got dropped most of the time. These hills were about 4-6%. The hills that took a minute or 2 to reach the top I was ok but the ones that took several minutes is where I had the problem. I have estimated My LTHR to be 166. I was well into the mid 170's trying to keep up.Reached 180 at one point. One of the guys was nice enough to circle back to me and pull back to the group. There were a few others that had a hard time as well. There was one instance where the hill was just short enough that I could stay on but once it it got flat they accelerated and I couldn't match the pace because I worked so hard to stay with them on the hill.
My question is what type of workouts can I do to improve myself in this area. This will be my 2nd full year of riding.I am 35. I was thinking a couple days of hill repeats a week and also some 2X20 intervals. I have a hill that is 8% that takes me about 8-9 minutes to reach the top. I thought this would be a good hill for the repeats. Also what intensity should I be working at. Above my threshold or right below it? From what I have read staying just below the LT will improve your threshold and working above it will help boost VO2. Is this correct?
Nick
My question is what type of workouts can I do to improve myself in this area. This will be my 2nd full year of riding.I am 35. I was thinking a couple days of hill repeats a week and also some 2X20 intervals. I have a hill that is 8% that takes me about 8-9 minutes to reach the top. I thought this would be a good hill for the repeats. Also what intensity should I be working at. Above my threshold or right below it? From what I have read staying just below the LT will improve your threshold and working above it will help boost VO2. Is this correct?
Nick