Training & Nutrition - Are these hill repeats even helping me?
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09-02-11, 04:31 PM
am i not spending enough time with my HR up? It's probably a 3-400m climb with a sharp uphill in the middle where I have to stand and really get on it. If it were a race, i'd run it.
I am about toast when i get to the top if i hammer my way up it, then take it easy down the back side of the 'ridge'. I do the repeat 10-20x depending on how far i ride for warmup
09-02-11, 05:34 PM
Are they getting easier?
09-02-11, 08:22 PM
There are other ways to measure your practical strength gains. You can map out a mostly flat 20mi course and use it for "personal TT's". You will also notice your avg mph numbers increasing as well as your general feelings of well-being, how strong you feel after the ride or how a certain ride just doesnt make you feel it the next day. Hills help, there is absolute proof of it....somewhere :D
09-02-11, 09:09 PM
I TT every week on a 15 mile course. Times dropped all season. TT's are done, and I am getting ready for CX. When i was training for TT/Tri etc, i did longer intervals. Thought maybe the shorter duration higher intensity would help get my legs ready for the on/off for cx. It's my first year being 'serious' about training, so didn't know if other's may have some insight here.
09-02-11, 09:26 PM
Yeah, it looks like you need to lengthen the intervals. You're less than a minute at "Peak" there.
09-03-11, 02:40 AM
I'd be very surprised if these weren't helping you, and I'd certainly agree that some high-intensity short intervals are a good idea. I guess that ideally I'd suggest holding the 170 HR (which seems to be just about 90% of your max) for slightly longer each time, and doing rather fewer - say five or six lasting a minute instead of 10-20 lasting just a few seconds - so maybe you need a longer hill or to undertake some extended sprints on the flat. But like I say, I'd be very surprised if these weren't doing you some good, especially as an addition to your regular 15-mile TTs.
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