The 30min workout? What would you do?
03-19-09, 10:41 AM
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The 30min workout? What would you do?
You have a mere 30mins on a particular day that you can dedicate to improving your cycling. What do you do?
03-19-09, 10:42 AM
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WRI (tm)
or
Tabata
or
Tabata
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03-19-09, 10:43 AM
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I had to look that up. That sounds perfect
Originally Posted by site
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
03-19-09, 10:51 AM
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"When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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"When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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03-19-09, 10:51 AM
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grilled cheesus
at home core workout. later.
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03-19-09, 10:52 AM
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03-19-09, 11:06 AM
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Tabata is great, but if this is an every day kind of thing it's going to get borring quick. And you have other metabolic pathways you could work on in 30 min.
Other good intervals could be. (All ripped from https://www.crossfitendurance.com)
Other good intervals could be. (All ripped from https://www.crossfitendurance.com)
- 1 min on, 90 sec off, 45 sec on, 90 sec off, 30 sec on, 90 sec off, 15 sec on, 90 sec off, 30 sec on, 90 sec off, 45 sec on, 90 sec off, 1 min on.
- 90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.
- 120:30x4 or 4 rounds of 2 min on 30 sec off
- 44 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
03-19-09, 11:10 AM
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03-19-09, 11:17 AM
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03-19-09, 01:48 PM
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another for Tabata. You have to be really motivated.
Core work never hurts, either.
Core work never hurts, either.
03-19-09, 01:50 PM
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Not to be confused with "sucking chunks and blowing wind"
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"When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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"When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
ΛΧΑ ΔΞ179 - 15% off your first Hammer Nutrition order!
03-19-09, 02:37 PM
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If I had at least 5-7 days to recover before a race or group ride, I'd do 15 max rpm sprints (goal - break 250 rpms, and if you do that, break 300 rpms) on a low-resistance fixed gear flywheel bike. Do 10 seconds every minute, recover for 50 seconds. This adds up to 15 minutes.
This leaves you with 15 minutes to catch your breath, etc.
Last time I did this it took me about a week to recover. I couldn't walk right for 2-3-4 days.
I was thinking of doing a couple max rpm sprints yesterday but I figured Wed before a Sunday race is too close. If I wasn't racing until 2 Sundays later I'd consider it.
cdr
This leaves you with 15 minutes to catch your breath, etc.
Last time I did this it took me about a week to recover. I couldn't walk right for 2-3-4 days.
I was thinking of doing a couple max rpm sprints yesterday but I figured Wed before a Sunday race is too close. If I wasn't racing until 2 Sundays later I'd consider it.
cdr
03-19-09, 03:42 PM
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03-19-09, 03:59 PM
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Depends what I was targeting. You can do all sort of intervals in 30 minutes.
5 minute warm up 5 minute cooldown, and:
1x20 at LTHR.
Speed intervals 30 seconds on 30 seconds off, 3 sets of 5
Power Intervals 3 minutes all out 120 rpm, 3x3 with 3 minutes rest in between.
15 second sprints.
Key, however you do it, is to make it intense.
5 minute warm up 5 minute cooldown, and:
1x20 at LTHR.
Speed intervals 30 seconds on 30 seconds off, 3 sets of 5
Power Intervals 3 minutes all out 120 rpm, 3x3 with 3 minutes rest in between.
15 second sprints.
Key, however you do it, is to make it intense.
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03-19-09, 06:24 PM
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Making a kilometer blurry
Sprints or short intervals are great. Actually, hill repeats and SST can be done too, just a little harder.
A good-old 6x200 meter sprint workout can destroy you in 30 minutes. Your first sprint warms you up pretty well. Just go back and forth on a 300m course (easy back, sprint out, know your 200m landmarks).
While it's not really great training, 30' is a good amount of time for a 5", 1', or 5' test if one is coming due.
A good-old 6x200 meter sprint workout can destroy you in 30 minutes. Your first sprint warms you up pretty well. Just go back and forth on a 300m course (easy back, sprint out, know your 200m landmarks).
While it's not really great training, 30' is a good amount of time for a 5", 1', or 5' test if one is coming due.
03-19-09, 06:34 PM
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03-19-09, 08:30 PM
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Have any of you been able to do more then 1 set of the Tabata in one sitting? If so, how much recovery did you need between sets? I'm asking because I can't even finish 1 set without wanting to fall over!
03-19-09, 09:05 PM
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03-19-09, 09:53 PM
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