Advertise on Bikeforums.net



User Tag List

Results 1 to 10 of 10
  1. #1
    Senior Member slim_77's Avatar
    Join Date
    Jul 2006
    Location
    chicago,Il
    My Bikes
    yes please
    Posts
    2,401
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Building V02 intervals

    In May's issue of cycle sport, specifically in the pro performance section, Hunter Allen mentions vo2 intervals that would "begin at 3 minutes and build to 5" to train the sustained power needed to ride the cobbled sections of the classics such as PR.

    This being my second season racing and training to race, I've not "built up" these intervals (from shorter to longer. I would, instead, dive into the 5 min V02 sessions and build from 2 or 3 up to 4 or 5 intervals in one set. V02 range is from 3-8 min, where do you begin/end?

    I'm wondering if I unknowingly missed a piece of my training puzzle. Do you build up in time, or in number of sets, or both? Why--what is your rationale? (I had no rationale, so...hey.)

    btw, in that same article (perhaps there was already a post, sorry I missed it) Allan said that 15 x 1 min @ 650 watts with ~1 min rest was a key prep workout for PR. In fact, that led to the Vo2 work-->being able to target 1 min power, repeatedly, prepared these guys to tackle the V02 sessions.

    discuss your transition plan from build/threshold-->race/speed work-->peak

    (I know that for most of us, myself included, there is a lot more room to improve threshold and that is KEY to everything else. I want this thread to target the incremental workouts that build a better transition to "the next level."

    WR, here's some inspiration for you: Backstedt said, "I've sustained 1,100 watts for just over a minute."
    gravity: it's not just a good idea, it's the law.

  2. #2
    Cat 3 Meter - Don't Care fauxto nick's Avatar
    Join Date
    Nov 2008
    Location
    Los Angeles
    Posts
    3,892
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Well this is my first year so I've just been taking it easy kinda trying different things, I figure next year I'll really sit down with a more particular training plan but I have been doing Vo2 intervals. I typically will do 2 sets of 4 min vo2 max intervals, I do 4 min on 4 min off, there are 4 of these in one set. This was given to me by a team mate. So far it's worked but I think that maybe I should be doing 3 min at this point. Then later in the week I do 2 20min threshold intervals. This week was actually the first week I've finished 2 sets of V02

  3. #3
    Senior Member Dubbayoo's Avatar
    Join Date
    Feb 2006
    Location
    Atlanta
    My Bikes
    Pedal Force QS3
    Posts
    7,683
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I built up by doing 5-6 weeks of 2x20min intervals, gradually raising the sustained watts as condition improved. For VO2 intervals I plan to stay with 4x5min and increasing the sustained watts if need be.

  4. #4
    going roundy round wanders's Avatar
    Join Date
    Dec 2005
    Location
    High Point, NC
    Posts
    6,052
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I do this about once a week. Cycling fitness results' VO2 Max training dvd.



    It has 3 different 1-hour workouts. Each workout focuses on either a 3, 4, or 5 minute interval. So to answer your question, I think you build on interval time.
    Quote Originally Posted by CastIron View Post
    Damn.

  5. #5
    Rice Baker ted ward's Avatar
    Join Date
    Feb 2008
    Location
    socal
    Posts
    564
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I used to do 6 minute intervals on the upper end of the range (125% ftp)

    they were insanely painful but did wonders for the anaerobic capacity

    now, I am doing the shorter 3-4 min intervals at higher intensity for the same reason
    Cat Pro-o-meter: who?

  6. #6
    Senior Member ldesfor1@ithaca's Avatar
    Join Date
    Feb 2006
    Location
    Newton Ctr. MA
    My Bikes
    2 cdale Caad7. Scatantte CX/winter bike. SS commuter.
    Posts
    2,109
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    great question.


    Address VO2 max, I started this season's BASE periods doing 1-2 WO's per week where i did increasingly longer intervals @ vo2 max wattage, eventually building up to about 12' @ 110% in 2' intervals.

    This way when I started my 4x4's @ 115%, it was quite easy as I was already familiar with that type of effort.

    I typically do 4'-4:20 VO2 intervals just because that's the length of my most convenient hill. I typically do 4-5 reps and try and push the power up a bit each successive workout.

    As I'm coming out of a peak period, I'm going to be doing some more 2' intervals @ VO2max power just to feel the effort level needed. 6 weeks out from my second peak I'll start bringing the 4x4's back into the fold.

    -L
    Teammates-on-Podium O'meter: 0/n (n=total # of teammates I get to race with)
    Successful Breakaway O'meter: 0/total number of races entered

    Team/Training blogness:www.thresholdcycling.com

  7. #7
    Glimmers of form esammuli's Avatar
    Join Date
    Jul 2006
    Location
    Escondido, CA
    My Bikes
    Cannondale SystemSix 3, Specialized Stumpjumper M4 Comp
    Posts
    1,542
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by slim_77 View Post

    WR, here's some inspiration for you: Backstedt said, "I've sustained 1,100 watts for just over a minute."
    Funny story. At Interbike two years ago Polar had a booth setup where you could do a 1 minute TT on a trainer with a Polar power meter and the highest male and female w/kg for the day won a free heartrate monitor. Top of the leader board was Backstedt with a disclaimer saying that the NEXT highest number would be the winner.

  8. #8
    Making a kilometer blurry waterrockets's Avatar
    Join Date
    May 2006
    Location
    Austin (near TX)
    My Bikes
    rkwaki's porn collection
    Posts
    26,112
    Mentioned
    19 Post(s)
    Tagged
    0 Thread(s)
    I've always just picked a ~5' hill and hit it 5 times. I built the power, not the duration. Interesting thought just picking a power and building the duration though. Should work as well as anything else.

  9. #9
    I can go for miles
    Join Date
    Feb 2008
    Location
    Rhode Island
    My Bikes
    Specialized Roubaix Elite
    Posts
    38
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    This reminds me more of an Audi S4 I used to own than biking!

  10. #10
    Making a kilometer blurry waterrockets's Avatar
    Join Date
    May 2006
    Location
    Austin (near TX)
    My Bikes
    rkwaki's porn collection
    Posts
    26,112
    Mentioned
    19 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by slim_77 View Post
    WR, here's some inspiration for you: Backstedt said, "I've sustained 1,100 watts for just over a minute."
    Nice. That's about 11.7 W/kg. That's about 15% higher than me (aka: I'll never get close).

    I'd hate to see what the best BMX racers are turning out.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •