Viewing 14 posts - 1 through 14 (of 14 total)
  • Recommend me tonight's Turbo session…
  • Kryton57
    Full Member

    …bearing in mind I have a short course XC race on Saturday, and so far have done bugger all this week since a 100k road ride on Sunday.

    ??

    wors
    Full Member

    Sufferfest – Blender 😈

    More seriously, i’d just knock out an hour or so easyish.

    The-Swedish-Chef
    Free Member

    10 * 1 minute off 1 minute. Sufferfest Revolver style, but reduce the amount of intervals a little.

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    Kryton57
    Full Member

    Hmm

    I was think an hour easy spinning yet with a 20 min sweetspot interval in the middle?

    Perhaps 10mins sweetspot with 1 min on, rest 1 min and repeat?

    umop3pisdn
    Free Member

    10 * 1 minute off 1 minute. Sufferfest Revolver style, but reduce the amount of intervals a little.

    I’m doing 2x(8×1 on/1 off), followed by a twenty minute interval @105%ftp at the moment, quite the leg destroyer.

    crashtestmonkey
    Free Member

    10 * 1 minute off 1 minute. Sufferfest Revolver style, but reduce the amount of intervals a little.

    So like Downward Spiral, then?

    jameso
    Full Member

    I’m doing 2x(8×1 on/1 off), followed by a twenty minute interval @105%ftp at the moment, quite the leg destroyer.

    Perfect for 36hrs or so before a race : )

    Kryton57
    Full Member

    jameso – Member

    Perfect for 36hrs or so before a race : )

    …assuming you’re in the same race as me and don’t want me in front of you…

    jameso
    Full Member

    🙂 I guess it depends on how important the race is compared to overall training longer-term and how well you recover from a really hard session.

    sefton
    Free Member

    what Swedish said!

    dont think sweetspot training will help this weekends race (too late)

    or id do a ladder – 1min all out power interval – 3min threshold – 5mins sweetspot x 3

    Kryton57
    Full Member

    Thats a good suggestion Sefton. I will have an hour real easy spin friday also.

    jameso, I’d like to do well in the race its not that important to me. Its more a test of my new “ASR5 Lite&Stiff”* setup pre 24hr, but also the start of my next set of pre-crit/race intervals.

    *Turning the ASR5 into a shorter travel/light race FS machine by adding Carbon, Crests and pumping the shock up 😀 I can’t afford a new bike.

    sefton
    Free Member

    I personally think you’d be best with the 10x 1min on 1min off though….horrible but will get you ‘somewhat’ used to race efforts if nothing else.

    Kryton57
    Full Member

    I’ve just had a three week break from a Race program and have done 2 (MTB & Road crit) races in January already Sefton. I’m used to it, just wondering whats best for tonight without hurting myself / being pointless for Saturday.

    The-Swedish-Chef
    Free Member

    If you’re in any sort of form, ( which you are if you rode 100km last weekend), then you should be fine doing intervals tonight and a short spin tomorrow for a race on Saturday.

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