Pushed for time?
Comments
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Bronzie wrote:
From my experience with a PM in races this year, I reckon you'll need a FTP of c.4W/kg to make decent 3rd cat, not a max ramp test of 4W/kg.NapoleonD wrote:I hope to, by next year, be at about 80kg and Ramp test to over 350, giving me a healthy power to weight of over 4w/kg.
Ramp test will be about 4.6, ftp around 4...0 -
Still doing these NapD?
Without a powermeter, do you think measuring distance would be a good way of seeing an improvement over time?
For example:
- Go all out
- Pause computer during the recovery
- Take note of the distance travelled
- Reset computer
- Repeat
Obviously, if i'm on rollers, the resistance is fixed, so the "distance" would be consistant every single ride. I'll have to get my handheld audio recorder on, so I can shout the numbers, as a pen and paper do not mix with rollers!
I predict that the total distance for, say, 10 intervals would increase over time as you got fitter and the drop-off in distance as the intervals go on, would become less extreme. If you wanted, you could even graph all the distances over time and see the curve change...
Also - what's the limit on how many of these intervals you can realistically do in a day before you're just wearing yourself out pointlessly? After doing 10 of these, i'll be totally cooked, but can recover within an hour, as the workout is not actually that long. I'm thinking of doing this in the morning, around lunchtime and in the afternoon, just before eating... Is it too much? Is there more to "being fully recovered" than having a "fresh" feeling in your legs?0 -
No I'm not doing them anymore as I have more time. It really impacted on my endurance when I was doing only these (remember the ride we all went on a couple of months ago?!?)
Yes, distance if all else being the same would be some measure of improvement.
I would only do one set a day...0 -
I quickly created a couple of audio files to help me through this as I start to lose my ability to look at a clock about a minute in!
tabata2.mp3 - simple: a beep when it's time to go all-out and a higher-pitched beep to signal the 10 seconds of recovery. Silence inbetween beeps if you've got other music on in the background or whatever...
tabata.mp3 - same as above, but also includes a quieter beep every second, so you can count the seconds as you do it and, therefore, suffer more! :twisted: It helps me keep track of how far in I bail out of the interval when i'm cooked. I'm increasing by about a second every time I do this workout now.
Both start with 30 seconds silence, so you have time to press play on your mp3 player and get focussed. 10 intervals on both.
tabata2.mp3
tabata.mp3
This literally took me 1 minute to make, so if anyone needs similar audio files with different timing/sounds/etc, but has no idea how to make them, I can sort you out.
This is one of the 10 intervals for both, just incase you're confused:
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Its been interesting reading through this thread.
Like NapoleonD, I'm doing a lot of childcare and sometimes don't have much training time available. I'm really glad he did the experiment and concluded with proper assessment. I was always skeptical about the apparent endurance gains it produced.
I've found weighted back squats to be very time efficient, and, last night, finished off with 7 tabata efforts. A very time efficient 45min worth of garage training last night. This is my third crack at squats/tabata in as many weeks.
the main problem I find (apart from slight hand tremble afterwards) is trying to go to sleep - I'm so bloody wired.
I don't have a power meter, so just set my watch to alarm at each interval...closed my eyes (with glances the watch every other second or so!) and went for it. Cadence around 100.
As far as effort goes, I'd say I held back a bit more than when I've done 7 x 15sec sprint (45sec rest) before, just because those 5 seconds are massive, as is the shorter recovery.
Overall, I judged my effort to be hard enough because of a) the pain, b)my change in perceived consciousness, and c) changes in breathing and heart rate.
Doing them, I think I found the first 11/12 seconds OK, with the lactic rearing its ugly head during the last 8/9 seconds...I may have been doing some weird face contortions and producing weird grunting/whimpering noises.
I may do this session once a week for the next 3 to 5 weeks; and then return to either 15sec efforts or longer 40 sec efforts. Not sure.
Has anyone else persisted with these?0 -
NapD, I know you stopped this training to concentrate on endurance but do you feel it did benefit your power? I need to boost mine urgently as I did a 10 last night and other than the first couple of miles couldn't push hard enough to get my heart rate up. My legs are seriously weak especially with the weight they have to move :oops:0
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Pross wrote:NapD, I know you stopped this training to concentrate on endurance but do you feel it did benefit your power? I need to boost mine urgently as I did a 10 last night and other than the first couple of miles couldn't push hard enough to get my heart rate up. My legs are seriously weak especially with the weight they have to move :oops:
I wouldn't bother, they may be OK as a supplement to racing training though.
I'd concentrate on doing sweet spot sessions, e.g. warm up then 3-4 x 10 mins Sweet Spot (just below threshold) with 5 mins rec in between.
I don't think the tabatas will help with your club 10s.0 -
Cheers, it's not really the 10s I'm targetting just that they were highlighting a lack of power. I had the same problem last night doing a crit, just couldn't push hard enough although the pain at the back of my knee isn't helping.0
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Pross wrote:Cheers, it's not really the 10s I'm targetting just that they were highlighting a lack of power. I had the same problem last night doing a crit, just couldn't push hard enough although the pain at the back of my knee isn't helping.
Ok, try riding tempo for an hour but every 5 mins do 30 secs all out.0
