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Describe your tempo workouts

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Describe your tempo workouts

Old 04-23-08, 05:03 PM
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Pablo.
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Describe your tempo workouts

I haven't incorporated tempo into my training regimen as of now. I'm a bit sketchy about what I should be doing for these workouts. What I know is that they are lower RPM rides at a moderate effort. I would like more specific details.

Cheers.
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Old 04-23-08, 05:35 PM
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tempo, like breathing tempo?
From my understanding, breathing tempo is 3x 180° turns of the crank, then exhale so that you alternate the exhale between both left and right legs.
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Old 04-23-08, 05:38 PM
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It's really unscientific, but my buddy and I go out for a ride where we ride as fast as we can and still hold a decent conversation. Lately, that's been about 21mph.
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Old 04-23-08, 05:41 PM
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Warm up, then ride hard-ish for a while, then slow down, then stop. The hard-ish part is "tempo".

Or, just think of it as "race pace".
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Old 04-23-08, 05:46 PM
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I'll transfer what we do for running over to cycling. You should be a threshhold for the tempo section. Your just at the point where your legs are producing more lactic acid than your body can filter out. You should be just a little above the point where you can talk in sentences.
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Old 04-23-08, 06:03 PM
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Originally Posted by Youngin View Post
I'll transfer what we do for running over to cycling. You should be a threshhold for the tempo section. Your just at the point where your legs are producing more lactic acid than your body can filter out. You should be just a little above the point where you can talk in sentences.
This is exactly right. You should feel like you're exerting a hard effort throughout the interval, but two minutes after you stop the effort, you should feel completely fresh.

I use that pace for my tempo workout. It's 25' followed by 5' (usually unnecessarily long) rest, 15' followed by 5' rest, 10'.
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Old 04-23-08, 06:03 PM
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I go fast enough that I have to remind myself to keep it up. Pretty much, don't ride slow. Hit the hills and headwinds a little harder. Cadence should be naturally selected.

This training is my bread and butter, and when I started doing tempo/high tempo workouts, my fitness began improving by leaps and bounds, and still is.
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Old 04-23-08, 06:10 PM
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WR, out of curiosity, what max hr % is your tempo at ?
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Old 04-23-08, 07:08 PM
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Originally Posted by Idioteque View Post
WR, out of curiosity, what max hr % is your tempo at ?
80%-85%

I haven't used HR in a couple months, but last I checked, my LTHR hadn't budged in the last year -- stuck at about 90%.
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Old 04-23-08, 07:16 PM
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I do my threshold work at the highest effort I can still breathe exclusively thru my nose. That's 80-85% for me.
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Old 04-23-08, 07:31 PM
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typically 30-60 minutes at about 90% of FTP.

Sometimes its busted up like 2x30's,4x15, and sometimes its 1x60.
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Old 04-23-08, 09:31 PM
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I do tempo at or just under LT, but I'll hit short hills harder
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