"The 33"-Road Bike Racing - 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?

WRI (tm)

or

Tabata

Tabata

I had to look that up. That sounds perfect

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.

get some rest and prepare for my 2h workout..

I had to look that up. That sounds perfect

be ready to puke

at home core workout. later.

be ready to puke

As long as i have enough time to shower before i have to get back to the office...

core and squats

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 http://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.

WRI (tm)

or

Tabata

+1, but you have to factor in the additional 15 minutes of sitting on the ground sucking wind after.

Tabata is great, but if this is an every day kind of thing it's going to get borring quick.

Nah, just a couple of days a week that, because of work, i don't really have time to ride.

another for Tabata. You have to be really motivated.

Core work never hurts, either.

+1, but you have to factor in the additional 15 minutes of sitting on the ground sucking wind after.

My last set is called "sucking wind and blowing chunks"

Not to be confused with "sucking chunks and blowing wind"

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

Warm up for 5 minutes then ride as hard as you can for 20, cool down for 5 minutes.

My last set is called "sucking wind and blowing chunks"

Not to be confused with "sucking chunks and blowing wind"

Reminds me of a joke.

guy 1: I got so drunk last night I blew chunks!

guy 2: You threw up all over your apartment?

guy 1: No, man, Chunks is my dog.

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.

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.

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.

See my sig?

Got an extra laying around? :)

2X20's

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!

See my sig?



good idea, I'm taking it.

good idea, I'm taking it.

hehe...fair game.

I doubt it about the money thing, i've actually gotten two great deals offered to me, but more money than i can afford.

hehe...fair game.

I doubt it about the money thing, i've actually gotten two great deals offered to me, but more money than i can afford.

let the games begin. :lol:

2X20's

2*20? Um. (http://www.google.com/search?q=(2*20)+-+30&sourceid=navclient-ff&ie=UTF-8&rlz=1B3GGGL_enUS176US176)

With only 30 min. I just get on rollers and spin, with some 5-10 sec max efforts in the middle 10 minutes.

30 mins.

After a 5 min warmup I do a max effort, breaks where I feel neccessary, and hammer as hard as I can the whole effort.

I pretend I am in a TT.

5' WU

5' @ 85%
5' @ 90%
5' @ 95%
5' @ 100%+ (all out 5' TT)

5' cooldown.

that should give you a solid 20' @ 92-95% AP, and by the time that final 5' interval comes, you should be really warm and opened up, prepared for a good effort.


Also:

8' WU then 3 of these done on the steepest hill you got:

90" uphill
coast down (about 45")
60" uphill
coast down (about 30")
30" uphill
3' recovery.

theses should be done pretty darn maximally. They address AWC and recovery speed. they should be damn tough.

-L

another vote for tabata. I feel sick thinking about it.