I started doing a new workout today and was wondering if anyone else did something similar and whether or not it would be very beneficial to continue doing.
okay....my sprint training area is a relatively flat 7 mile loop with zero traffic.....it's basically a nature preserve for hikers and cyclists. I do 3 loops (21 miles) at around 90 percent and then do a loop, a breather, at around 75-80%. Then, I do it again. Today I did that twice to get the feel of it.
Any input here would be helpful.
I also do sprint intervals on this track as well, 7 mile sprints with 1 mile breathers inbetween.
Originally posted by stone61cm I started doing a new workout today and was wondering if anyone else did something similar and whether or not it would be very beneficial to continue doing.
okay....my sprint training area is a relatively flat 7 mile loop with zero traffic.....it's basically a nature preserve for hikers and cyclists. I do 3 loops (21 miles) at around 90 percent and then do a loop, a breather, at around 75-80%. Then, I do it again. Today I did that twice to get the feel of it.
Any input here would be helpful.
I also do sprint intervals on this track as well, 7 mile sprints with 1 mile breathers inbetween.
So how does that equate in time. 2 x 40min blocks with a 10min recovery ? if so sounds good. I'd mix it up, Some days do more shorter, more intense blocks, on the odd day, one big long block.
Originally posted by stone61cm I started doing a new workout today and was wondering if anyone else did something similar and whether or not it would be very beneficial to continue doing.
okay....my sprint training area is a relatively flat 7 mile loop with zero traffic.....it's basically a nature preserve for hikers and cyclists. I do 3 loops (21 miles) at around 90 percent and then do a loop, a breather, at around 75-80%. Then, I do it again. Today I did that twice to get the feel of it.
Any input here would be helpful.
I also do sprint intervals on this track as well, 7 mile sprints with 1 mile breathers inbetween.
Ok, can you define what you mean by "sprint training"? are you trying to improve your top speed? those intervals will not do that.... Are you trying to improve your "road sprint"? I doubt that those intervals will help... If however you call 7 miles a sprint becouse you ride 150 mile rides then.... Seriously I think those intervalls are probably more akin to endurance than sprint... (that includes that track stuff)
Why not just ride long distance with need for speed in mind, get the endurance and speed at the same time, if you wanna be a fast long distance bike rider.
Quoted post said:
I'm basically using the 21 mile interval sets to help me maintain a good speed for long distances.
Originally posted by stone61cm I'm basically using the 21 mile interval sets to help me maintain a good speed for long distances.
For my top speed, I do 3 mile 100% sprints with short recovery periods.....do around 15 of those in a workout
Ah your use of the word sprint through me. My sprint inervals are between 10 and 20 seconds with rest measured about the same... Your efforts seem rather long to me but it really isnt my area. there is a good thread on training zones going at the moment where Ricstern gives some pretty indepth advice for endurance. http://www.cyclingforums.com/t110554.html
As a seasoned distance runner, I've come to realize that there are two levels of sprinting.....all out sprint (can be maintained for very short time periods) and a medium sprint (can be mainted for many miles if properly tuned.
This is a medium sprint where I'm doing just under race pace.
Originally posted by stone61cm I'll have to check into that.
As a seasoned distance runner, I've come to realize that there are two levels of sprinting.....all out sprint (can be maintained for very short time periods) and a medium sprint (can be mainted for many miles if properly tuned.
This is a medium sprint where I'm doing just under race pace.
I think to keep the terms universal:
Sprint = 10 to 15 seconds all out effort at high cadence.
Surge = 5 to 10 minutes maximum effort ( in an attempt to drop someone maybe )
TT power = maximum effort sustainable for an hour.
Race pace = just under your TT power ( keeping your ability to surge or sprint in reserve )
Endurance = effort that can be sustained for extended periods.
