Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 08-23-07, 12:54 AM   #1
elgalad
Carbon Fiber Bones
Thread Starter
 
elgalad's Avatar
 
Join Date: Apr 2007
Location: Adelaide, Australia
Bikes: '07 Scott Speedster S30
Posts: 980
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
10 Min Efforts - What Benefit?

I've recently been doing ~10 min hill climb efforts, since I found a perfect hill for this about 5 minutes ride from my house.

My question is, what benefit, if any, am I getting from these 10 minute efforts, assuming I'm doing four with 5 minute recovery between, with each climb at 95-105% LT?

Hill is about 3 km @ 6.1%, but with sections as high as 9%.
elgalad is offline   Reply With Quote
Old 08-23-07, 06:05 AM   #2
waterrockets 
Making a kilometer blurry
 
waterrockets's Avatar
 
Join Date: May 2006
Location: Austin (near TX)
Bikes: rkwaki's porn collection
Posts: 26,130
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
This effort will help develop your threshold and give you some practice with the mental focus required for a time-trial. Since it's a climb, it's obviously going to train your climbing intensity as well.

10-minute intervals in your TT position, on TT terrain, are even better for TT training. Different muscles associated with climbing.
waterrockets is offline   Reply With Quote
Old 08-23-07, 08:00 AM   #3
brianappleby
Senior Member?
 
Join Date: Oct 2005
Location: Denver
Bikes: orbea onix, Cervelo SLC, Specialzed Allez, Cervelo P3 Alu
Posts: 1,975
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
those intervals were the basis of my training this year. They definitely help push your LT. The won't help in a race situation unless there is a climb that takes longer than 10 min, or you're in a breakaway and working hard.
brianappleby is offline   Reply With Quote
Old 08-23-07, 08:03 AM   #4
merlinextraligh
pan y agua
 
merlinextraligh's Avatar
 
Join Date: Aug 2005
Location: Jacksonville
Bikes: Wilier Zero 7; Merlin Extralight; Co-Motion Robusta; Schwinn Paramount; Motobecane Phantom Cross; Cervelo P2; Motebecane Ti Fly 29er; Calfee Dragonfly Tandem
Posts: 29,160
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 36 Post(s)
Your working at a steady state level, and it works on your power at your functional threshold (FTP), or Lactate Threshold.

Doing steady states is good core part of your training.

If you want to ramp it up a bit, do the 10 minute climb, first 8 minutes at LTHR, then the last 2 minutes as hard as you can possibly go. Friggin hard, but great training. (Don't do them without being in pretty good form already, and don't overdo them).


I disagree that they won't help your racing. When you raise your FTP, everything is easier. You spend less of the race above FTP, burn fewer matches, and have more for the anerobic efforts. But I'd agree they don't prepare you for the all out intense efforts of racing, and you need to do other intervals as well.
merlinextraligh is offline   Reply With Quote
Old 08-23-07, 10:40 AM   #5
Voodoo76
Blast from the Past
 
Voodoo76's Avatar
 
Join Date: Mar 2005
Location: Schertz TX
Bikes: Ridley Excal, CAAD10, Dolan PreCursa
Posts: 2,806
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 33 Post(s)
Agree that this should reap great benifits. Two ways this will be of immediate racing benifit, you will be much less stressed in any field and you may need this kind of effort for say a longer bridge.

Using a hill is a great way to avoid that no mans land Zone 3 garbage time. Mix in a little sprint work and you're good to go!
Voodoo76 is offline   Reply With Quote
Old 08-23-07, 03:42 PM   #6
Snicklefritz
Senior Member
 
Snicklefritz's Avatar
 
Join Date: Mar 2005
Location: In the middle of horse country, in The Garden State
Bikes:
Posts: 3,159
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Voodoo76 View Post
Agree that this should reap great benifits. Two ways this will be of immediate racing benifit, you will be much less stressed in any field and you may need this kind of effort for say a longer bridge.

Using a hill is a great way to avoid that no mans land Zone 3 garbage time. Mix in a little sprint work and you're good to go!
What is the definition of teh "garbage" zone? Also why is it "garbage"? I'm guessing because it makes you tired but doesn't give you much training benefit? I wonder though with so many different training systems with different zone definitions, could you end up having one system's "garbage" zone overlapping with a "good" zone in some other system?
Snicklefritz is offline   Reply With Quote
Old 08-23-07, 03:57 PM   #7
tfro
Senior Member
 
Join Date: Apr 2007
Location: Dallas, TX
Bikes:
Posts: 323
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Snicklefritz View Post
What is the definition of teh "garbage" zone? Also why is it "garbage"? I'm guessing because it makes you tired but doesn't give you much training benefit? I wonder though with so many different training systems with different zone definitions, could you end up having one system's "garbage" zone overlapping with a "good" zone in some other system?
This is what I'm finding. Some say 'you can't train in this zone!!!!', then some say 'train here'.
tfro is offline   Reply With Quote
Old 08-23-07, 04:25 PM   #8
Snicklefritz
Senior Member
 
Snicklefritz's Avatar
 
Join Date: Mar 2005
Location: In the middle of horse country, in The Garden State
Bikes:
Posts: 3,159
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by tfro View Post
This is what I'm finding. Some say 'you can't train in this zone!!!!', then some say 'train here'.
There are so many different systems, Friel, Coggan, etc. I'd be surprised if there wasn't some overlap that put you in a bad zone according to some of them
Snicklefritz is offline   Reply With Quote
Old 08-23-07, 04:33 PM   #9
Voodoo76
Blast from the Past
 
Voodoo76's Avatar
 
Join Date: Mar 2005
Location: Schertz TX
Bikes: Ridley Excal, CAAD10, Dolan PreCursa
Posts: 2,806
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 33 Post(s)
Quote:
Originally Posted by Snicklefritz View Post
What is the definition of teh "garbage" zone? Also why is it "garbage"? I'm guessing because it makes you tired but doesn't give you much training benefit? I wonder though with so many different training systems with different zone definitions, could you end up having one system's "garbage" zone overlapping with a "good" zone in some other system?
Thats exactly the definition. I suppose there is a lot of grey area, just have to find what works for you. But in general terms a bigger difference between hard and moderate efforts is a proven winner.
Voodoo76 is offline   Reply With Quote
Old 08-23-07, 05:55 PM   #10
asgelle
Senior Member
 
Join Date: Apr 2006
Location: Albuquerque, NM
Bikes:
Posts: 3,225
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 16 Post(s)
Quote:
Originally Posted by Snicklefritz View Post
There are so many different systems, Friel, Coggan, etc. I'd be surprised if there wasn't some overlap that put you in a bad zone according to some of them
No reputable training scheme would have a "bad zone" since every intensity will benefit some aspect of riding provided it is carried out for the proper duration. The question is what efforts should a rider be performing at a certain time to bring about the desired result.
asgelle is offline   Reply With Quote
Old 08-23-07, 06:03 PM   #11
ratebeer
Not obese just overweight
 
ratebeer's Avatar
 
Join Date: Dec 2006
Location: Sonoma County, CA
Bikes: Trek 7500fx, Cervelo Soloist
Posts: 2,035
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
10 minute effort - what game play?

Looks like a good LT workout to me as long as your hill is somewhat steady.
__________________
Joe

Veho difficilis, ago facilis
ratebeer is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 09:06 AM.