Back at work after a week off with the new poop monster, I have no time for the next few weeks for my Tuesday and Thursday spins, so that's about 6 hours of riding I'm missing. I've been doing 30 min interval sessions on the turbo instead and 30 mins easy spinning when I find time. How do you know if your doing enough to match what I was doing?
Turbo Baby
If your hallucinating, feeling sick and in a puddle of your own sweat you have generally done enough.
The turbo is a great way of training as I'm finding it difficult to get out mid week of late. I use my heart rate as a measure of effort and tend to do shorter harder sessions all intervals of various lengths usually around an hour in total. I use sufferfest video these have the intervals built into them and they are easy to watch and make the time go faster. I can try and share them with you or anyone else via dropbox if you wish? There is video to work on all different aspect of cycling, racing endurance, speed etc.
As far as replacing training on the bike I couldn't be sure exactly how much you would have to do but it is good training.
The turbo is a great way of training as I'm finding it difficult to get out mid week of late. I use my heart rate as a measure of effort and tend to do shorter harder sessions all intervals of various lengths usually around an hour in total. I use sufferfest video these have the intervals built into them and they are easy to watch and make the time go faster. I can try and share them with you or anyone else via dropbox if you wish? There is video to work on all different aspect of cycling, racing endurance, speed etc.
As far as replacing training on the bike I couldn't be sure exactly how much you would have to do but it is good training.
Doris told me an hour is plenty so I'm going with that !. I try to keep the HR up, means 150-160 for me but I'm a year or two older than you. Would be interested to see those sufferfest videos Chris.
You can't really substitute 6h of cycling with 30min sessions, otherwise we'd all be doing it!
Keep doing your short sessions but you will need to add longer ones too. The Enduro transitions are aerobic sub threshold efforts I'd imagine so you need to build a solid aerobic base before your EWS. Then the short intense efforts on top of it.
If I was you I'd try to mimic the Enduro scenario if I was you.
For example:
15min warm up with a few ramps to full gas (say one min long), finish the warm up going easy for a few min.
Then 10min riding tempo which should feel neither hard or easy, you shouldn't feel any lactate building up. Then as hard as you can go for 3-5min (pace yourself) to simulate a stage run.
You can then take a few min easy to recover and continue with the next 10+3 block. Repeat as many times as you want. Cool down for 15min.
Id consider getting a turbo with a power meter and computer connectivity, you can get those for less than 400e now.
Hook them up to some online software and it will make the longer sessions more fun.
Keep doing your short sessions but you will need to add longer ones too. The Enduro transitions are aerobic sub threshold efforts I'd imagine so you need to build a solid aerobic base before your EWS. Then the short intense efforts on top of it.
If I was you I'd try to mimic the Enduro scenario if I was you.
For example:
15min warm up with a few ramps to full gas (say one min long), finish the warm up going easy for a few min.
Then 10min riding tempo which should feel neither hard or easy, you shouldn't feel any lactate building up. Then as hard as you can go for 3-5min (pace yourself) to simulate a stage run.
You can then take a few min easy to recover and continue with the next 10+3 block. Repeat as many times as you want. Cool down for 15min.
Id consider getting a turbo with a power meter and computer connectivity, you can get those for less than 400e now.
Hook them up to some online software and it will make the longer sessions more fun.
When you're doing your, say 3min, hard interval, go by the perceived effort of you don't have HR or Power. The first minute should feel manageable, 2nd should be hard and the start of 3rd you will feel like stopping but keep pushing, last 30s should feel impossible (but are and you'll be grand).
Great advice lads, cheers. Just done a 50 min sufferfest session, I use the HR and cadence. This time of the year all I need is base miles but baby says no! Anerobic on the turbo will build a bit of muscle so no harm either!
That ll keep you more than ticking over!!
I'll look at getting them up over the weekend Mick!
I'll look at getting them up over the weekend Mick!
Love a link to sufferfest on Dropbox Chris.
Yea fair play Chris thanks
Thanks for that Chris, will have to try out this thing you call the "suffering" :-))
Originally posted by CmcG
View Post
Thanks for that Chris, will have to try out this thing you call the "suffering" :-))
Sufferfest videos are great, I used them a lot in 2014 while I was travelling alot and training for an mtb stage event ( hotel gym bikes and a cell phone ) made the sessions far more bearable. The minnions of Sufferlandria put up New content all the time but I found a selection of 3-4 videos kept the variety and interest. Need to dig them out again I reckon
Originally posted by garykid
View Post
Sufferfest videos are great, I used them a lot in 2014 while I was travelling alot and training for an mtb stage event ( hotel gym bikes and a cell phone ) made the sessions far more bearable. The minnions of Sufferlandria put up New content all the time but I found a selection of 3-4 videos kept the variety and interest. Need to dig them out again I reckon
here is a link might to a few videos
http://1drv.ms/1KeVOXs
Thanks Chris, one or two of those I haven't used so will definitely give them a try, appreciated
Back at work after a week off with the new poop monster, I have no time for the next few weeks for my Tuesday and Thursday spins, so that's about 6 hours of riding I'm missing. I've been doing 30 min interval sessions on the turbo instead and 30 mins easy spinning when I find time. How do you know if your doing enough to match what I was doing?
If your hallucinating, feeling sick and in a puddle of your own sweat you have generally done enough.
The turbo is a great way of training as I'm finding it difficult to get out mid week of late. I use my heart rate as a measure of effort and tend to do shorter harder sessions all intervals of various lengths usually around an hour in total. I use sufferfest video these have the intervals built into them and they are easy to watch and make the time go faster. I can try and share them with you or anyone else via dropbox if you wish? There is video to work on all different aspect of cycling, racing endurance, speed etc.
As far as replacing training on the bike I couldn't be sure exactly how much you would have to do but it is good training.
The turbo is a great way of training as I'm finding it difficult to get out mid week of late. I use my heart rate as a measure of effort and tend to do shorter harder sessions all intervals of various lengths usually around an hour in total. I use sufferfest video these have the intervals built into them and they are easy to watch and make the time go faster. I can try and share them with you or anyone else via dropbox if you wish? There is video to work on all different aspect of cycling, racing endurance, speed etc.
As far as replacing training on the bike I couldn't be sure exactly how much you would have to do but it is good training.
Doris told me an hour is plenty so I'm going with that !. I try to keep the HR up, means 150-160 for me but I'm a year or two older than you. Would be interested to see those sufferfest videos Chris.
You can't really substitute 6h of cycling with 30min sessions, otherwise we'd all be doing it!
Keep doing your short sessions but you will need to add longer ones too. The Enduro transitions are aerobic sub threshold efforts I'd imagine so you need to build a solid aerobic base before your EWS. Then the short intense efforts on top of it.
If I was you I'd try to mimic the Enduro scenario if I was you.
For example:
15min warm up with a few ramps to full gas (say one min long), finish the warm up going easy for a few min.
Then 10min riding tempo which should feel neither hard or easy, you shouldn't feel any lactate building up. Then as hard as you can go for 3-5min (pace yourself) to simulate a stage run.
You can then take a few min easy to recover and continue with the next 10+3 block. Repeat as many times as you want. Cool down for 15min.
Id consider getting a turbo with a power meter and computer connectivity, you can get those for less than 400e now.
Hook them up to some online software and it will make the longer sessions more fun.
Keep doing your short sessions but you will need to add longer ones too. The Enduro transitions are aerobic sub threshold efforts I'd imagine so you need to build a solid aerobic base before your EWS. Then the short intense efforts on top of it.
If I was you I'd try to mimic the Enduro scenario if I was you.
For example:
15min warm up with a few ramps to full gas (say one min long), finish the warm up going easy for a few min.
Then 10min riding tempo which should feel neither hard or easy, you shouldn't feel any lactate building up. Then as hard as you can go for 3-5min (pace yourself) to simulate a stage run.
You can then take a few min easy to recover and continue with the next 10+3 block. Repeat as many times as you want. Cool down for 15min.
Id consider getting a turbo with a power meter and computer connectivity, you can get those for less than 400e now.
Hook them up to some online software and it will make the longer sessions more fun.
When you're doing your, say 3min, hard interval, go by the perceived effort of you don't have HR or Power. The first minute should feel manageable, 2nd should be hard and the start of 3rd you will feel like stopping but keep pushing, last 30s should feel impossible (but are and you'll be grand).
Great advice lads, cheers. Just done a 50 min sufferfest session, I use the HR and cadence. This time of the year all I need is base miles but baby says no! Anerobic on the turbo will build a bit of muscle so no harm either!
That ll keep you more than ticking over!!
I'll look at getting them up over the weekend Mick!
I'll look at getting them up over the weekend Mick!
Love a link to sufferfest on Dropbox Chris.
Yea fair play Chris thanks
Thanks for that Chris, will have to try out this thing you call the "suffering" :-))
Originally posted by CmcG
View Post
Thanks for that Chris, will have to try out this thing you call the "suffering" :-))
Sufferfest videos are great, I used them a lot in 2014 while I was travelling alot and training for an mtb stage event ( hotel gym bikes and a cell phone ) made the sessions far more bearable. The minnions of Sufferlandria put up New content all the time but I found a selection of 3-4 videos kept the variety and interest. Need to dig them out again I reckon
Originally posted by garykid
View Post
Sufferfest videos are great, I used them a lot in 2014 while I was travelling alot and training for an mtb stage event ( hotel gym bikes and a cell phone ) made the sessions far more bearable. The minnions of Sufferlandria put up New content all the time but I found a selection of 3-4 videos kept the variety and interest. Need to dig them out again I reckon
here is a link might to a few videos
http://1drv.ms/1KeVOXs
Thanks Chris, one or two of those I haven't used so will definitely give them a try, appreciated