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Old 05-09-09, 05:52 PM   #1
slim_77
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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."
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Old 05-09-09, 06:13 PM   #2
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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
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Old 05-09-09, 06:37 PM   #3
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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.
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Old 05-09-09, 07:53 PM   #4
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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.
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Old 05-09-09, 08:15 PM   #5
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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
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Old 05-09-09, 08:21 PM   #6
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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
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Old 05-09-09, 08:56 PM   #7
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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.
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Old 05-09-09, 10:34 PM   #8
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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.
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Old 05-10-09, 06:11 AM   #9
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This reminds me more of an Audi S4 I used to own than biking!
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Old 05-10-09, 06:16 AM   #10
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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.
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