Originally Posted by
deadprez012
My biking is...inconsistent. So I'll probably be doing the workout I got from the 33 (the hill intervals). But I'm still looking for something to do on the flats (without a power meter or HRM). Ideas?
Consistency and specificity is key! You can do your 2*20 min intervals etc on the flat without the power meter or HRM (though a cheap HRM would help a lot!) as long as you get good using the rating of perceived exertion (RPE). Find a circuit / stretch of road where you won’t have to stop and go out riding at a solid pace for the interval period, have a short rest and repeat. The second 20 minutes will hurt, but you should have held back just enough to not die in the last 5 minutes. Naturally you can start with other shorter combinations to get used to the effort required, so 4*10, 3*15 etc all work too.
Some discussions and details of RPE relating to HR and power
http://www.trainingpeaks.com/gale/2T...gIntensity.doc
http://www.trainingpeaks.com/hunter/...ing_levels.pdf
If you don’t have big climbs near Lubbock TX, you can use ideally strong non blustery headwinds to replicate the extra resistance that climbing offers.