Oostal

Hi all,

I would like to do more interval training with the simple aim of getting faster. I live in the middle of a large city so finding flat roads without traffic lights and cars is problematic (ie for sprint intervals). However, there is a 1km climb close to me where there is relatively little traffic and where I can push really hard in a short period of time. It has a maximum grade of around 12% and average perhaps around 5-6%. How should I best use this small hill to increase my speed. I am thinking of doing intervals, but in order to train for speed, should I aim at high or low cadence hill reps?

Thanks!

Oostal

I forgot to mention that I would like to find a training program for workday mornings, for 1-2 h max. Weekends I do long rides and everything else anyway.

mr_pedro

The goal of getting faster is a bit broad. Do you want to be able to climb up that hill fast or do you want to increase your avg speed over longer distances?

Oostal

The latter. To increase average speed over longer distances.

chasm54

I'd climb seated, it helps build strength. Try to keep the cadence reasonably high, above 70. This will mean low gears and may not be possible on the steeper sections, but don't worry about that, the intensity is more important than the cadence. If you have a HR monitor, aim for a HR of about 95% of your threshold (there's a test for threshold in a sticky at the top of this forum. If not, go by perceived effort. On a scale of 1-10 where ten is as hard as you can go, you're looking for 8.

Do two minutes of this followed by one minute gentle spinning, four times in succession, for one "set". Give yourself a ten minute break then repeat. Incorporate this into an hour or so at endurance pace and you have your weekday workout. A couple of times a week would probably be sufficient if you're doing endurance rides at weekends.

This is just one suggestion, there are all sorts of different intervals you can try, but I'd be surprised if you didn't see a difference in your endurance/cruising speed after a few weeks of this.

mr_pedro

To improve your average speed over long distances you are looking at improving your functional threshold power. Have a look at this thread for some suggestions: https://www.bikeforums.net/showthread...ut-recipe-book

clemsongirl 

I agree on a couple of times a week being sufficient. Since you say you're doing long rides on the weekend I'd use tuesday and thursday for your intervals to have wednesday and friday to recover. That works well for me.

Rambetter

Hill climbing will develop a good power output which may not always be directly related to speed since cadence on hills tends to be low.
Is there a velodrome near you?

JoeMan

I have been doing squats and leg sleds in the gym this winter. I am measurably stronger rider this year.
I have several routes that I time myself. Since last year I have have increased my speed and lowered my times. On a few long grades I train on for centuries my perceived exertion level has dropped a notch.