If one is time-limited, then 2x20s are usually a great workout.
I think you will see great improvement in 3 - 4 weeks.
Keep up the great work and let us know how you do...
I would be really interested in how your cruising speed at 150 hr comes along after 4 weeks of these...
Jim
Well it’s been four weeks since I started on the 2x20mins intervals.
I have managed to do two per week with at least two 35-mile rides at tempo (pushing most of the time). The results are amazing, I am cruising at least 2mph higher than before with the same HR and I can feel (at last) some power in the old legs.
I went out the other day on my 35-mile loop that has 1400 ft of climbing and broke my "world record" by 15mins with a total time of just under 2 hours. I know this is not by any means a staggering time, it's not even a good time but the improvement shines out and warms the cockles of my heart!
I can’t believe that I have wasted most of this year (and many years before) training stupidly, spending uncomfortable hours on the bike, heart rate going through the roof with little if no improvement to show for it.
Thanks a bunch chaps, I am very happy, and I now feel that I haven’t wasted all that money on "that dam bike" as my wife calls it!
Well it’s been four weeks since I started on the 2x20mins intervals.
I have managed to do two per week with at least two 35-mile rides at tempo (pushing most of the time). The results are amazing, I am cruising at least 2mph higher than before with the same HR and I can feel (at last) some power in the old legs.
Awesome! Great work. Glad to hear you're getting good results. After you increase your FTP with 2x20s for a couple of months, you might want to do some VO2MAX sessions about once a week. The traditional VO2MAX workout is 4-5x5mins @ ~120%FTP. This will further improve your FTP.😎
Thanks for the update Billy! Amazing and inspiring results. It's been 4 weeks and only last week did I start my 2x20 intervals. I came up with two many excuses(training interuped by vacation, ramping down for my first century last week, etc)
After hearing your results I am REALLY motivated to continue the 2 x20 min training.
My question for our experienced cyclist is................ [font=Century Gothic]I AM JUST STARTING THE 2X20 MINUTE INTERVAL SESSIONS, BUT ALSO THOUGHT I WOULD ADD SOME WEIGHT TRAINING TO THE MIX. How does this sound schedule sound 2 days a week of 2x20, 1 day of weights, and 1-2 days of easy riding??????????????????[/font]
My question for our experienced cyclist is................ [font=Century Gothic]I AM JUST STARTING THE 2X20 MINUTE INTERVAL SESSIONS, BUT ALSO THOUGHT I WOULD ADD SOME WEIGHT TRAINING TO THE MIX. How does this sound schedule sound 2 days a week of 2x20, 1 day of weights, and 1-2 days of easy riding??????????????????[/font]
I don't know whose opinions you want, but here's my input. Do weight work if you want, just don't expect to improve your cycling power with weight work (with the possible exception of neuromuscular power). 1-2 days of easy riding is fine, but again don't expect to increase your sustainable power with such rides. This is not to say you shouldn't do either of these, just to say that you shouldn't expect to improve your sustainable power with either type of workout. To increase your sustainable power, you need to stress the body in specific ways and these workouts (excluding your 2x20s) don't stress the body in the right ways.
I don't know whose opinions you want, but here's my input. Do weight work if you want, just don't expect to improve your cycling power with weight work (with the possible exception of neuromuscular power). 1-2 days of easy riding is fine, but again don't expect to increase your sustainable power with such rides. This is not to say you shouldn't do either of these, just to say that you shouldn't expect to improve your sustainable power with either type of workout. To increase your sustainable power, you need to stress the body in specific ways and these workouts (excluding your 2x20s) don't stress the body in the right ways.
Thanks RDO, I certainly don't want to spend time on the weights if it isn't going to improve my cycling power. SO, 2 days of 2x20's and then what would you reccomend for base miles? (sorry billy I'm not trying to hijack the thread)
Thanks RDO, I certainly don't want to spend time on the weights if it isn't going to improve my cycling power. SO, 2 days of 2x20's and then what would you reccomend for base miles? (sorry billy I'm not trying to hijack the thread)
It depends on what your goals are. Personally, I don't ever set out with an objective of doing "base" miles (e.g., L1-L3). OTOH, I always get ~50% of my miles at L1-L3 intensity due to the time spent in warmup and cooldown, recovery from high intensity efforts and group rides. An example was today's group ride. There was lots of climbing at L4 & L5, but all the descents and big chunks of time on the flats was spent at L2-L3. I haven't computed it yet, but I'll be surprised if I was able to get to a 50:50 ratio of L4-L7 time vs. L1-L3 tiime. If you do 2 days of 2x20s and a day of 4-5 VO2MAX efforts, you'll make progress almost no matter what you do with the other days.
Awesome! Great work. Glad to hear you're getting good results. After you increase your FTP with 2x20s for a couple of months, you might want to do some VO2MAX sessions about once a week. The traditional VO2MAX workout is 4-5x5mins @ ~120%FTP. This will further improve your FTP.😎
Sorry to seem stupid but what level is FTP? Is it the level in which one would ride a 25 mile TT in? Thanks, Bill.
Sorry to seem stupid but what level is FTP? Is it the level in which one would ride a 25 mile TT in? Thanks, Bill.
Oh, my apologies. Based on your post, I assumed you were familiar with Andy Coggan's training schema and acronyms. FTP stands for functional threshold power, which is basically the point on the maximum sustainable power/duration curve at the 60min duration. You would ride a 25 mile TT at around your FTP unless it was particularly windy or hilly. Most people do their 2x20s at or near 100% of their FTP. What some don't understand is that FTP is also influenced by VO2MAX and, to a lesser extent, anaerobic capacity (AC). But, the high-intensity efforts that directly target FTP are the ones you are doing, the 2x20s. I think you might want to target VO2MAX and AC a bit later in your training.
Oh, my apologies. Based on your post, I assumed you were familiar with Andy Coggan's training schema and acronyms. FTP stands for functional threshold power, which is basically the point on the maximum sustainable power/duration curve at the 60min duration. You would ride a 25 mile TT at around your FTP unless it was particularly windy or hilly. Most people do their 2x20s at or near 100% of their FTP. What some don't understand is that FTP is also influenced by VO2MAX and, to a lesser extent, anaerobic capacity (AC). But, the high-intensity efforts that directly target FTP are the ones you are doing, the 2x20s. I think you might want to target VO2MAX and AC a bit later in your training.
Got it! Thanks for the input... not looking forward to 4-5xmins of those!!! Regards, Bill.
