Join Date: Oct 2007
Location: Medina, OH
Bikes: confidential infromation that I don't even share with my wife
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Training with someone helps alot when getting to Z5 is my goal. I have a couple training partners who will ride my intervals with me. I recall a hill repeat workout a while back this spring where I was to ride intervals up a moderate hill for 3 minutes hitting Z5 by the end of the interval. The first week I did the workout solo and did hit the Z5 HR right near the end as planned. The next week one of my partners did the same workout with me. He is a competitive bugger and on the first interval I was at Z5 less than 1.5 minutes into the interval. We talked about not riding as hard on the next interval and from then on I was hitting Z5 about 2 to 2.25 minutes into the 3 minute interval. One odd thing about the 6 intervals we did together is that the finish point was within 50 meters on all 6 intervals. He is the same partner who when we did a 1.25 hr Z3 ride, over my 7 turn graveyard crit circuit, pushed our average speed for the interval to 21.1 mph. My HR was just below Z4 but still in Z3.
One thing that I have found out is that to do any Z5 work a really good warmup is vital. I will usually ride for 20 to 30 minutes up to Z3 then do a couple 1 minute Z4 intervals to get the heart pumping. After the Z4 intervals I'll do some short 15 to 30 second Z5 intervals then back off into some forced tempo paced riding to keep the HR up for 2 more minutes in those micro intervals. Keep in mind that on the short Z5 intervals my HR never reaches Z5, it's the intensity of the effort. After all that I'm ready for the "pain" of the Z5 intervals.
oldschool areodynamic brick