Hill intervals... advice please
06-07-05, 08:56 AM
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Originally Posted by alison_in_oh
For fartlek, would you recover until you feel, well, recovered? Or would you just ramp it up again if you feel at all able?
That is, next chance I get I'm going to hit a street near here with about a dozen rollers at varying distances. I'm going to hit each one in the biggest gear I can still turn over reasonably and practice powering over the tops and keeping my speed as in a race situation. If I hit a hill unrecovered from the previous one, will I be more likely to be causing damage or will my body just treat it like a longer interval?
That is, next chance I get I'm going to hit a street near here with about a dozen rollers at varying distances. I'm going to hit each one in the biggest gear I can still turn over reasonably and practice powering over the tops and keeping my speed as in a race situation. If I hit a hill unrecovered from the previous one, will I be more likely to be causing damage or will my body just treat it like a longer interval?
You want to get to a point where you can sit and spin AND keep up with a group that's hammering out of the saddle. Over the last hill, stand up and dust them.
06-07-05, 09:06 AM
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I don't have the best base, but I've definitely got over 1000 miles this season, plus I spent the end of the winter gaining fitness with spin classes. I've been slowly ramping up the intensity and fine-tuning my weekly cycle of workouts, so I feel like I'm in a good place to really hit the anaerobic training and get some benefit from it. Intuitively, I feel like if I (occasionally) train at a race-like intensity then I'm going to perform better at a race-like intensity -- ye olde adaptation mechanism. I just wouldn't want to do anything stupid in the name of training.
06-07-05, 09:18 AM
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Originally Posted by operator
Turning over the most massive gear is a surefire way of not improving on hills. Same with mashing over the top.
You want to get to a point where you can sit and spin AND keep up with a group that's hammering out of the saddle. Over the last hill, stand up and dust them.
You want to get to a point where you can sit and spin AND keep up with a group that's hammering out of the saddle. Over the last hill, stand up and dust them.
06-07-05, 09:19 AM
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Originally Posted by alison_in_oh
I don't have the best base, but I've definitely got over 1000 miles this season, plus I spent the end of the winter gaining fitness with spin classes. I've been slowly ramping up the intensity and fine-tuning my weekly cycle of workouts, so I feel like I'm in a good place to really hit the anaerobic training and get some benefit from it. Intuitively, I feel like if I (occasionally) train at a race-like intensity then I'm going to perform better at a race-like intensity -- ye olde adaptation mechanism. I just wouldn't want to do anything stupid in the name of training.
Velocity
06-07-05, 09:32 AM
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Originally Posted by alison_in_oh
Hrm. You make sense. Here's the thing though. On these short rollers, I am dropping like a rock, spinning or no. And when I get to the top anaerobic, I've got nothing left right when I need a spurt to carry my momentum up and over. I'm hoping for more power and quicker recovery. What do you think?
