Quick blast on the mountain bike.. a bit sloppy.
Quick blast on the mountain bike.. a bit sloppy.
Tough 30 mins om rollers before work.
5mins warn up and down.
Then 2mins at 88+% hr 1min at 70% hr
Got a right sweat on.
Half an hour pyramid session before the kids got up. I'll run in any weather but not bike
Another turbo session last night... only managed 15 minutes above LT treshold this time, but it was late and I was tired so found it hard to get the HR up. The knee was a bit achey too...
Think I shall go and 'work from home' later and do some hill reps up the hill behind my house in the sunshine in stead of more turbo tonight
Two hours' spin last night.
50 mins aerobic intervals, av. heart rate 87% of max:
Attachment 5822
50 mins strength / climbing, AHR 83% max:
Attachment 5823
20 mins warming-up / cooling-down / in-between
One hour spin last night - so-called 'Endurance' class.
Not sure how you build aerobic endurance over 50 mins? It seems to just consist of staying in the lower, aerobic HR zones (2 & 3 out of 5) - not quite sure of the benefits of that over such a short period, but it suited me with tired legs after Wed's exertions ...
Av.HR 79% of max
Attachment 5826
Last edited by ZootHornRollo; 09-03-2012 at 10:36 AM.
I did hill reps, on a real hill, outside, just before it got dark
Worked very well, was feeling powerful throughout the session, 5 reps up a 1 km hill 10 - 12% incline, steep at the start, levelling out in the middle, steep at the end. In the big ring, big gear, VERY consistent intervals! 2.59/3.00. Well pleased with that, seems the training is starting to pay off and climbing is getting better!
The warmdown didn't go so well... went in to swap bikes (this hill conveniently starts at my doorstep) to the crosser which had the light on as it was getting dark... Then I lost my lovely new rear light somewhere... Didn't notice until I got back, had to ride all the way back to almost the turnaround point to find it squashed into a muddy puddle! At least I have it back, but a 50 minute warmdown in stead of 20 minutes and a slow one at that once I was looking for the light, left me cold, hungry and misereable...
Zoot, no idea how you build endurance over only 50 minutes, but sounds like it counted as a nice recovery spin for you
60k with 650m ascent and a tough wind in places this afternoon.
Just an endurance ride. Average Hr was Zone 3 exactly.
Got wet for the last 8k.
BEATS WORKING:thumbup:
they have a very odd approach. While the intervals / lactate threshold classes are excellent (and what spinning / turbo is best for), they have this ridiculous theory that working in Zs 2-3 builds endurance, just because they are called the 'aerobic endurance zones', no matter how long you work in there - like even 30-40 mins.Originally Posted by Hanneke
Zoot, no idea how you build endurance over only 50 minutes, but sounds like it counted as a nice recovery spin for you
Which must be bollocks really, unless you're really unfit.
If you do 3 x 40 mins in Z2 over a week it will have virtually zero effect on aerobic conditioning; if you do one 120 min block in Z2, that WILL have an effect.
I mean 40-50 mins at the top end of Z3 will be a workout that will push something - but that's lactate threshold presumably, not for building endurance, I'd've thought?
Last edited by ZootHornRollo; 09-03-2012 at 06:08 PM.
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