Hi.
Every year a race is held the 15 june in my home town of Trondheim, where the goal is to climb
7,5 km from the city to the top of the highest local mountain.
The gradient is between 5-10%. http://www.strava.com/rides/ila-skistua-733593
I did a lot of training two years ago, and placed 12 out of around 100 racers.
The time was 21,55.
Now I would like to try it again, but want to cut my time down to under 20 minutes,
______
1) The main question:
Should ALL my workouts be ONLY 20 MINUTES of max output?
OR
Should I START by SPINNING FOR SEVERAL HOURS AT A TIME, and GRADUALLY SHORTEN THE WORKOUTS TO 20 minutes of max output as the race draws closer?
_____
2) I am practicing high cadence, is this useful in such a short race where recovery is not needed?
3) I also plan to drop 5 kg before the race, I am now 77 kg and would like to be 72 kg to ascend faster.
What is the best way and time to do this without loosing strength?
This thread is very specific, but I hope it can also help others who have similar ambitions.
Looking forward to hear feedback from you,
Alex
Every year a race is held the 15 june in my home town of Trondheim, where the goal is to climb
7,5 km from the city to the top of the highest local mountain.
The gradient is between 5-10%. http://www.strava.com/rides/ila-skistua-733593
I did a lot of training two years ago, and placed 12 out of around 100 racers.
The time was 21,55.
Now I would like to try it again, but want to cut my time down to under 20 minutes,
______
1) The main question:
Should ALL my workouts be ONLY 20 MINUTES of max output?
OR
Should I START by SPINNING FOR SEVERAL HOURS AT A TIME, and GRADUALLY SHORTEN THE WORKOUTS TO 20 minutes of max output as the race draws closer?
_____
2) I am practicing high cadence, is this useful in such a short race where recovery is not needed?
3) I also plan to drop 5 kg before the race, I am now 77 kg and would like to be 72 kg to ascend faster.
What is the best way and time to do this without loosing strength?
This thread is very specific, but I hope it can also help others who have similar ambitions.
Looking forward to hear feedback from you,
Alex