Recovery time between L4 Intervals?

Discussion in 'Power Training' started by scmtnboy, Nov 17, 2007.

  1. scmtnboy

    scmtnboy New Member

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    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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  2. daveryanwyoming

    daveryanwyoming Well-Known Member

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    Nope, recovery intervals for the long stuff like L4 and SST aren't real important. They're mostly for mental regrouping before your next effort. It's a different story for very short interval work where you're not fully recovering between efforts but whether 5 minutes or 20 between L4 efforts you should be fully recovered and it's mostly a matter of giving yourself a mental break so you can hold focus for the upcoming effort.

    -Dave
     
  3. Watoni

    Watoni New Member

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    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.
     
  4. mr_mojo

    mr_mojo New Member

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    add some weight to your bike to make the intervals longer!
     
  5. Watoni

    Watoni New Member

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    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 ...
     
  6. lanierb

    lanierb New Member

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    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.
     
  7. Sillyoldtwit

    Sillyoldtwit New Member

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    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
     
  8. Spunout

    Spunout New Member

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    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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