2 x 20 Intervals
Comments
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If you're doing the 20 mins hard enough then your warm down should be a bit longer in my experience.0
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Yes warm down should be longer - i usually stop at the hour , jot down any stats and then carry on to 'make up miles' at a gentler pace....so it ends up a kind of prolonged warm down.......0
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My 2x20 sessions started at 3 mins recovery and went down to 1. Session went
10 mins @ <85% MHR
20 Mins @ 86-92% MHR
1 Min recovery (just turning my legs against nearly no resistance)
20 mins @ 86-92% MHR
3 mins @ <85% MHR
5 Mins very easy spinning as a cool down."In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"
@gietvangent0 -
A ten minute warm down is recommended I think, spinning as easy as possible."A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
disgruntledgoat wrote:My 2x20 sessions started at 3 mins recovery and went down to 1. Session went
10 mins @ <85% MHR
20 Mins @ 86-92% MHR
1 Min recovery (just turning my legs against nearly no resistance)
20 mins @ 86-92% MHR
3 mins @ <85% MHR
5 Mins very easy spinning as a cool down.
Hardcore, dude :shock: Reading that just made me feel queazy!
I just did my first 2 x 20 session, using a gym bike as it's my only option for now.
The sessions went well and I believe I judged the pacing pretty well, as I just about managed them both at the same level. I did note a little difficulty in trying to control my HR drift, near the end of both sessions I was approaching max, +/- 98% :shock:
If I'd started lower, I wouldn't have got the same power level, so would have felt cheated.
Is the HR drift due to low level of fitness? I started both at +/- 85%, rest period/recoveries were at +/- 70%.
10 min W/U.
20 min 85-98%.
5 mins easy spin.
20 mins 85-98%.
5 mins easy spin.Start with a budget, finish with a mortgage!0 -
You guys who are using power, what watts are you keeping within the 20 minute session of doom!Up hup hup hup.....fricking hate that!0
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wheeler585 wrote:You guys who are using power, what watts are you keeping within the 20 minute session of doom!
a 10 watt window.
Or do you mean the actual power?
At the moment I am doing about 275watts for the 2x20s. I'm about 10% down on what I can do on the road though..0 -
Maybe a daft question, not sure.
Why not do 1 x 40 rather than 2 x 20's?0 -
Actually, I do 2x45 when on the rollers - it's the only way I can stay on for 90 minutes. Any other configuration of intervals and I die of boredom. I guess it depends on your ability to put up with suffering!0
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NapoleonD wrote:alp777 wrote:Maybe a daft question, not sure.
Why not do 1 x 40 rather than 2 x 20's?
Mental...
You give it a go!
Are these intervals what you would call threshold training? I ddo all my riding on the road and do around 30 - 40 mins at around 92% of MHR. Are these intervals harder on a turbo?0 -
alp777 wrote:NapoleonD wrote:alp777 wrote:Maybe a daft question, not sure.
Why not do 1 x 40 rather than 2 x 20's?
Mental...
You give it a go!
Are these intervals what you would call threshold training? I ddo all my riding on the road and do around 30 - 40 mins at around 92% of MHR. Are these intervals harder on a turbo?
Mentally yes!0 -
Yep, I was just about to post that. These sessions are supposed to increase threshold power, and although most people can generate higher numbers on the road (see the other thread on this), the hard part with a turbo as NapD says is the mental suffering. It's like a device for slowing down time.
I did a 1x60 session to try and get an idea of my FTP, and that was unreal. Felt like I was on there for days.0 -
wheeler585 wrote:You guys who are using power, what watts are you keeping within the 20 minute session of doom!
As an average somewhere in the 330s."In many ways, my story was that of a raging, Christ-like figure who hauled himself off the cross, looked up at the Romans with blood in his eyes and said 'My turn, sock cookers'"
@gietvangent0 -
I'm doing 310W at the moment....Complicating matters since 19650
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I am struggling at 175w - will I ever get under the hour?0
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I am struggling at 175w - will I ever get under the hour?
Unfortunately no, not at 175w.0 -
On my ancient Tacx Grand Excel turbo so probably wildly inaccurate but the most I've managed 2*20s is about 310 watts which is what I built up to by about March last year. At the moment same bike and turbo I've got to about 280 which is about where I was this time last year. I'm hoping to get a go either on a Watt bike or using a powertap some time so I can get some kind of handle on how accurate my turbo is.
it's a hard life if you don't weaken.0 -
Bhima wrote:Actually, I do 2x45 when on the rollers - it's the only way I can stay on for 90 minutes. Any other configuration of intervals and I die of boredom. I guess it depends on your ability to put up with suffering!
90 minutes on rollers? mad
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Talking about rollers I did some of my 2*20s split between the TT bike on the turbo for the first 20 and the winter bike on rollers for the second. Seemed to break it up a bit and make the sessions go faster and whilst I was getting accustomed to the TT position 20 minutes on the tri bars was enough. Found it marginally easier to get the heart rate up on the rollers - the flip side being I don't have a measure of speed/power so the interval was probably less consistent.
it's a hard life if you don't weaken.0 -
ride_whenever wrote:If you're doing the 20 mins hard enough then your warm down should be a bit longer in my experience.
Just started doing these... I was wondering what does the warm down do exactly - Does it speed up recovery?
I find after a 10min warm up, followed by 2x20s with five minutes easy my backside is suffering on the rollers, hence I find it hard to do a long warm down.
Not sure how anyone can manage 90 mins on rollers :shock:0 -
robrauy wrote:ride_whenever wrote:If you're doing the 20 mins hard enough then your warm down should be a bit longer in my experience.
Just started doing these... I was wondering what does the warm down do exactly - Does it speed up recovery?
Yes. Helps to work out any lactic acid build-up, among other things.0 -
It does to an extent, but better to finish with 10mins easy spin to pump blood through the muscles rather than just hop off with your legs still burning from the last effort.robrauy wrote:Garry H wrote:Yes. Helps to work out any lactic acid build-up, among other things.
But doesn't this just happen naturally after a few hours ?0 -
As I sit in an office on an 11 hr shift some days after training I find that a proper cool down really helps stop my legs feeling stiff when I get up and walk too.Kev
Summer Bike: Colnago C60
Winter Bike: Vitus Alios
MTB: 1997 GT Karakorum0
