2x20 intervals
Climber_Andy
Posts: 852
Just a bit of advice, as I'm looking to increase my average speed.
2 intervals of 20 minutes at TT pace, how long a break in between? Should the ride itself be no longer than 90 minutes? Would it be best to:
-30 mins warm-up
-20 mins interval
-30 mins break
-20 mins interval (100 mins...)
2 intervals of 20 minutes at TT pace, how long a break in between? Should the ride itself be no longer than 90 minutes? Would it be best to:
-30 mins warm-up
-20 mins interval
-30 mins break
-20 mins interval (100 mins...)
0
Comments
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Most of the stuff I've read about intervals of that sort of intensity suggest much shorter recovery inbetween - say 5mins or so spinning at high cadence / low intensity to clear the nasties from your legs. Also, you didn't factor warming down into your sequence of events; you want at least 10mins of gentle spinning at the end so you don't climb off the bike with legs full of lactic acid.
Looks like it's getting serious on Thursdays!!
Phil B
Clifton CC York0 -
<blockquote id="quote"><font size="1" face="Verdana, Arial, Helvetica" id="quote">quote:<hr height="1" noshade id="quote"><i>Originally posted by Climber_Andy</i>
Just a bit of advice, as I'm looking to increase my average speed.
2 intervals of 20 minutes at TT pace, how long a break in between? Should the ride itself be no longer than 90 minutes? Would it be best to:
-30 mins warm-up
-20 mins interval
-30 mins break
-20 mins interval (100 mins...)
<hr height="1" noshade id="quote"></blockquote id="quote"></font id="quote"> You can incorporate the 2 x 20's into three hour ride with large time gaps between each of the efforts. Or do the more popular cut-to-the-chase - ten min warm up, 20 min interval, 5-10 min break, 20min interval. It probably doesn't matter initially, do what suits depending on time available and current fitness levels.
In my own case, two years ago when I started the 2 x 20's, short version, I was always shattered afterwards and could just about ride slowly home. Don't worry too much about the details, getting in chunks of time - 40-60mins at or close to TT pace is what is important. And this will lead to improved fitness levels over time[:D]
The Merckx Diaries Ok, so what happens when you only do fairly short fast rides and very few mile crunching ones?0 -
As per PhilB... intervals are to raise your lactate threshold. Last night I did a 'pyramid' of intervals, 1min effort 1 recovery/3min eff 1 min rec/5 min eff 3 min rec/8 min eff 5 min rec/10 min eff 5 min rec... This with a 15 min warm up & 10 min warm down. And that is a 'warm down', as a cool down I think is too big a drop from such an intensive session with that much lactic acid flying round your system - stiff legs tomorrow otherwise...0
