Tuesday 5th March 18,30 Kilmashouge roundabout

Intervals night

Tuesday night intervals , starting at 6,30 but if you can Or want to go early then post up may be someone will join you,

The key is to use or go at about 65% effort on all 3 climbs

1, Up Kilmashouge , euro sceptic to the tarmac road , then descend down metro.

2, Up the Ticknock road all the way up to the mast.
Descend down red road fire road or Boneshaker and Dreamtrack.

3. Up past the Blue Light , goat trail then up the Red Road fire road to the mast and finish.

It is not a race it is your own effort and a pace that YOU can sustain.


Enjoy


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Nice one Ben. See you there.

65%! Even going slow up kilmashogue I'm at about 90%!

more like 100% for me.....

it would take me 3 hours to get up kilmashogue at 65%. My normal resting heart rate is about 65%!!

Hey I'm just relaying the information, and giving a guide line,
You can go as fast or as slow as you like it's your spin 😀😀😀

Enjoy

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Which means you’ll be out to win again 😂


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Is 65 % not a little too low for threshold training? I thought it was more like 85%?? Dave, as our resident training geek can you provide any answer to this?

If I'm honest I don't really know , I always try and win spin so

I was just trying to encourage people to come out on the spins to enjoy them and have fun riding there bikes,

Its differant for everyone
What works for one may not necessarily work for another ,



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I've to try and win something this year

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My understanding of these is that you aim for 85 - 95% (I'm basing this on something that our previous resident training geek (Max - feel free to chip in) posted a few years back). This translates to "It's not that hard but I wouldn't want to be here all day". By the time I'm finished one of these I'm breathing deeply, not hyperventilating.

I'd say that you would have to work at keeping heart rate at 65% but I think Ben's point is that anyone can do these and you don't have to be killing yourself to get the benefits.

A really important point for anyone watching their HR on a Garmin.
The heart rate target, e.g. 85%, is not 85% of your maximum HR. It is 85% of your sustained or threshold HR. This is uber geek stuff. Don't get caught up on trying to estimate what your sustained HR is; it'll go up or down depending on how much biking you are doing. Go by how you feel. Listen to your breathing - if you are breathing really hard on a 15 - 20 minute interval then you need to dial it back. Your sustained HR will go up as you get fitter and stronger (your max HR is what it is and will not increase as you get fitter).

Another point that is relevant to anyone starting to do these is the length of time. The upper limit of one of these intervals is around 15 - 20 minutes. So if it takes someone 25 minutes to complete Kilmashogue, they push for 20 minutes and then dial it back regardless of whether they are at the top of the climb or not, recover and then go again. Over time (i.e. four or five weeks) you will see that you are getting stronger/faster.

Finally, you don't have to go out to specifically do these, if you are out on a spin, pick a climb and go steady, then enjoy the downhill.

Well...you asked for it Caroline :)

Bamboozled!!!!

So if I come up behind Ben going at 65% of HR and Dave going at 85%/95% threshold HR and say rider up please what is my HR? will it be 60%? 80% 100% ?
Answer
If they do not pull over and let me bye quickly mine will be 100% plus

I find as commented on before by some ......….if I can still talk going up a hill Iam doing fine..... if not I am over the 100% ......….time to let Ben and Dave go back up front and do a turn pace setting at a lower HR rate

How fast is fast ?

Sent from my SM-G960F using Tapatalk

Intervals night

Tuesday night intervals , starting at 6,30 but if you can Or want to go early then post up may be someone will join you,

The key is to use or go at about 65% effort on all 3 climbs

1, Up Kilmashouge , euro sceptic to the tarmac road , then descend down metro.

2, Up the Ticknock road all the way up to the mast.
Descend down red road fire road or Boneshaker and Dreamtrack.

3. Up past the Blue Light , goat trail then up the Red Road fire road to the mast and finish.

It is not a race it is your own effort and a pace that YOU can sustain.


Enjoy


Sent from my SM-G955F using Tapatalk

Nice one Ben. See you there.

65%! Even going slow up kilmashogue I'm at about 90%!

more like 100% for me.....

it would take me 3 hours to get up kilmashogue at 65%. My normal resting heart rate is about 65%!!

Hey I'm just relaying the information, and giving a guide line,
You can go as fast or as slow as you like it's your spin 😀😀😀

Enjoy

Sent from my SM-G955F using Tapatalk

Which means you’ll be out to win again 😂


Sent from my iPhone using Tapatalk

Is 65 % not a little too low for threshold training? I thought it was more like 85%?? Dave, as our resident training geek can you provide any answer to this?

If I'm honest I don't really know , I always try and win spin so

I was just trying to encourage people to come out on the spins to enjoy them and have fun riding there bikes,

Its differant for everyone
What works for one may not necessarily work for another ,



Sent from my SM-G955F using Tapatalk

I've to try and win something this year

Sent from my SM-G955F using Tapatalk

My understanding of these is that you aim for 85 - 95% (I'm basing this on something that our previous resident training geek (Max - feel free to chip in) posted a few years back). This translates to "It's not that hard but I wouldn't want to be here all day". By the time I'm finished one of these I'm breathing deeply, not hyperventilating.

I'd say that you would have to work at keeping heart rate at 65% but I think Ben's point is that anyone can do these and you don't have to be killing yourself to get the benefits.

A really important point for anyone watching their HR on a Garmin.
The heart rate target, e.g. 85%, is not 85% of your maximum HR. It is 85% of your sustained or threshold HR. This is uber geek stuff. Don't get caught up on trying to estimate what your sustained HR is; it'll go up or down depending on how much biking you are doing. Go by how you feel. Listen to your breathing - if you are breathing really hard on a 15 - 20 minute interval then you need to dial it back. Your sustained HR will go up as you get fitter and stronger (your max HR is what it is and will not increase as you get fitter).

Another point that is relevant to anyone starting to do these is the length of time. The upper limit of one of these intervals is around 15 - 20 minutes. So if it takes someone 25 minutes to complete Kilmashogue, they push for 20 minutes and then dial it back regardless of whether they are at the top of the climb or not, recover and then go again. Over time (i.e. four or five weeks) you will see that you are getting stronger/faster.

Finally, you don't have to go out to specifically do these, if you are out on a spin, pick a climb and go steady, then enjoy the downhill.

Well...you asked for it Caroline :)

Bamboozled!!!!

So if I come up behind Ben going at 65% of HR and Dave going at 85%/95% threshold HR and say rider up please what is my HR? will it be 60%? 80% 100% ?
Answer
If they do not pull over and let me bye quickly mine will be 100% plus

I find as commented on before by some ......….if I can still talk going up a hill Iam doing fine..... if not I am over the 100% ......….time to let Ben and Dave go back up front and do a turn pace setting at a lower HR rate

How fast is fast ?

Sent from my SM-G960F using Tapatalk