Tues training intervals 6:20 m50 underpass

Usual story only difference I'll be there

Self sufficient and no holdy hands nod fast approaching

ah jasus - see you there for some suffering

Errrrr think I might stay in and watch Eastenders or go and walk the dog.......


See you there

Don't forget these are supposed to be your threshold level intervals, not flat out race pace. Which basically means you should be climbing at your own pace unless your threshold is identical to someone else's (and you were same weight and on the same bike) which is unlikely.
This is a base to put your VO2 work on top of, closer to the NPS season. Go hard to early and you will struggle to maintain your form later into the season.
Just saying this as I could see guys racing past me last week only to die on the 3rd or 4th interval, which is not the point.

See you there anyway!

Good point Max, it's around 80 %.. no more.
I'll be in work tonight, so I'll miss out on this.

See you there 🙈

Yea your 80 is my 120% death zone.
Cant make it bit of a virus has me ****ed

Ye, good to point out Max, they are not to be done flat out, also need to eat some good food or at least a protein shake in within half an hour.

It's supposed to be your 80%, not trying to keep up with my 80% obviously!

Have a look at this:

https://www.dropbox.com/s/oto3ct2hzqrga7c/Intervals.jpg

I circled the 3 intervals, which are well paced (even if I say so! :) ) around my HR Threshold which is at 162-163 bpm at the moment (approximately). I have my Garmin set to buzz when I go over 163, which helps me not to get carried away. Sometimes it's hard not to go over, especially on technical climbs. I finish my last interval with a sprint, hence the spike there at the end.

If you are not sure what your HR threshold is there are a few ways to find out:
- do a lab test
- take an average from a test on the bike (at least 20min flat out) ideally 1h effort (like a cx race for example) and subtract 5% from it
- 220 minus your age minus 20% (very rough approximation)

If you need more scientific explanation google it or ask Oz! :)

If I squinted hard enough, mine kinda looked like Max's except there were more spikes! In fairness, I didn't go over my threshold too often but that was more a case of being tired after the Blitz on Sunday :-). Now I know what I'm meant to be aiming for I'll try keeping the effort steady. Thanks Max

Thanks max. Is that why im always Boll-ixed. All i do is murder myself. School of hard knocks and all that. So i need to keep it at 80%. Must try it. Cheers

Wow what a great night night to be out on the bike, dry trails , warm'ish weather and stayed light till we got to the top of The first climb.
Took it steady for the first climb then started to press on for the final 2 climbs.
Was hanging on a bit up the Red Road to the finish but enjoyed it all the same.
Cheers lads

Hard going last night all over the place on the hard tail and not used to the dark good training all the same

Oh yeah, doing for the shizzle and dream track on the hardtail nearly killed me too, dry fast trails in the dark, everything was coming at me so quickly!