Hammertoe

I usually just ride...Pick a route and ride without thoughts of 'training'...I have Heart Zones Cycling by Sally and Sally but I am not interested in microcycles, mesocycles, macrocycles, and periodization....

I need to do some specific training for upcoming 'races' so I thought I would do some hill climbing repeats...

About 720 ft in 1.35 miles x 5....



My Max HR is 188...I think my LT is around 145 (according to the ride 10 minutes and try to say the Pledge of Allegiance)...

The average HR for each climb was 165 (88% MHR) with a max HR of 172 (91% MHR)

What the heck did I just do and what the heck should I be doing...

Should I be posting this in Training and Nutrition...

tubescreamerx

please explain the ride 10 minutes and pledge of allegiance test for LT.

reef58

It looks to me like you just did some nice work. Can you give any more info as to you average speed, or how fast were you going on the climbs? When you say your LT is 145 do you mean 145 beats per minute, or 145 watts? That seems to be awefully low compared to your max HR, but it is possible.

I am no expert, but when I do intervals I tend to go all out.

Good work,
Richard

Hammertoe

It is described in the Heart Zones Cycling...

Warm up 10 minutes then pick a heart rate (say 130 BPM) keep it there for 2 minutes and in the last 30 seconds recite a passage out loud...

Ask yourself 'can I speak comfortably'...

Three possible answers Yes, Uncertain, No...

Increase HR until your reach 'uncertain'...

This is your threshold HR...

It is called the Foster Threshold Test Protocol...

I can not tell when I reach 'uncertain'...

Hammertoe

I was referring to 145 BPM...I have no idea about watts...May someday I will have a Power Tap but it is hard to justify the expense for a recreational cyclist...

My average speed on the climbs was 6.7 mph...

The average grade for the climb was 10% with max of 22% at the base...

Here is a Motion Based link to the ride...

https://trail.motionbased.com/trail/activity/2587256

reef58

I am not sure how much you weigh, but for a 160 pound rider that is around 270 watts. Not bad work at all. I wish I had a hill like that close by. I would be there everyday.

I would try a 30 minute time trial full effort once a week or so to narrow down you LT heart rate.

Richard

Hammertoe

reef58,

Thanks for all the good info...

I weigh 142 but I am trying to get under 140. Portion control, portion control...

How did you figure out the watts based on the information...

My problem is finding a flat route to do a 30 minute TT. I am either going up or down...

reef58

Flat is better, but if you can keep the effort consistent for 30 minutes then your average HR should be close to your LT HR. I would try it several times to see if the numbers are close.

Here is the website address for a power calculator. It is fairly accurate on climbs only, or flat routes.

https://www.kreuzotter.de/english/espeed.htm

Good luck,
Richard

bmike

Hammertoe - nice ride.
Nice work too.

I used to do the Brat to Jamaica ride as a loop, about 50+ miles from where i lived in Putney.
For a flat'ish' time trial start at the downhill on Rt. 30 just westish of the Brattleboro Retreat. Ride up Rt. 30 about 3 miles and turn around and head back to town. There is a parking area there. The Putney Bike Club does it as part of their time trial series. Takes around 20 minutes if you are close to the record... more if you are slow (like me). Its pretty flat (for VT) along the river there.

Another great ride is to head further south - eastish on Rt 30 and head north on Rt 35. Follow Grafton Rd. / Townshend Rd. up and up along the creek. Used to be part of the Tour of the Valleys Race. Great climb - repeat as necessary.

And I'm also a big fan of East West Road in Dummerston.

To find out about power and how hard your worked check out Analytic Cycling.
Very cool site, and you can play around with the theoreticals and see how things change.
You can also enter real world values and see how much power you were putting out at various percent grades, etc.

For a simpler look at power / position / etc. check out
Kreuzotter

GuitarWizard

That's a pretty impressive climbing repeat workout....how much did you rest for in between?

Carbonfiberboy 

That's sort of interesting (and a great workout, good for you!) but it's time, not distance that should be on the bottom scale. You want to know how long it took you to do each climb. And for sure your LT is a couple beats over 165. And good for you for being so consistent.

Hammertoe

Do you know where the West Hill group turns around...


Just the decent 4:50 - 3:50...

I got faster as I became more comfortable with the decent...

I did the climbs between 11:35 and 12:41...

I did each climb at a constant pace trying to prevent blowing up...

I did not feel like throwing up but my legs were getting weak....

Should I be doing theses at an all out effort...

bmike

Want to say it is near or just before the old bridge foundations. Can't remember, but I would if I could see it. Basically its just over 6 miles total - so if you ride out about 3 from the start point you are pretty close.

Not sure when they'll start running them again - usually later in the season.

Grasschopper

Yea no chance your LT is 143bpm. My Max is a few bpm lower than yours and I can maintain in the mid 160bpm for a long time (largely did it yesterday for nearly an hour, I need to train differently). I would guess your LT is more like 167bpm +/- 3bpm or so.

waterrockets 

You might try these repeats with negative splits for a different kind of workout (each repeat faster than the previous -- even if only a second). This requires a lot of self-control on the first climb, but the remaining repeats will be much harder and you'll learn a lot about how to pace yourself and what various efforts feel like regarding pedal pressure.

Whenever I manage negative splits on 6 repeats, it's always a great feeling. I only seem to pull it off about 20% of the time though. I'm always trying to get my average time as low as possible, so that has me pushing pretty hard even on the first one. Sometimes I'll get to the top with a 10s advantage over the previous climb, then I know I'm screwed for negative splits on the rest of the climbs. It's a good challenge.

merlinextraligh

+1.

Do a 1 hour TT all out and take 100% of the average, or 2 20 minute efforts and 95% of the average, or 2, 8 minute efforts and 92% of the average, and that will be your FTP HR, which is about your LTHR.

For me the 2x8 times 92%, worked out virtually identical to my lab measured LTHR. ( Which made me decide to not bother with the lab test anymore.)

DocRay

You are doing what you need to do in terms of effort. Just monitor your speed.
I do the same thing once a week, and after a 6 weeks, my speed increased by ~15% and my overall fitness is better than flat sprinting/intervals.

You cannot beat hills for this. your LTHR is likely what Grasschopper says, about 165-168.

If you use a Garmin, you can record laps.