8 weeks to increase speed and climbing

JackPozzi

A clubmate has asked for ideas on training to get ready for our club training camp in Majorca in 8 weeks time. She's got lots of slow miles in her legs having come from a long distance audax background, but she's lacking a bit of speed which means she struggles to keep up on club runs.

I'm thinking lots of tempo and sweetspot work would be the best bet, possibly with a couple of 2*20 sessions a week, has anyone here got some thoughts on this they wouldn't mind sharing please?

jonmack

I'd suggest telling her to buy the time crunched cyclist and do one of the plans in there.

http://www.amazon.co.uk/Time-Crunched-C ... 1934030473

SBezza

JackPozzi wrote:

I'm thinking lots of tempo and sweetspot work would be the best bet, possibly with a couple of 2*20 sessions a week, has anyone here got some thoughts on this they wouldn't mind sharing please?

I think this is ideal, but I would work up to the 2x20 mins over a couple of weeks, perhaps start off with 2 x 15 mins or even 10 mins. Tempo rides will give a good combination of endurance and speed, and need not be that long a session, 1-1.5 hours is ideal, and recovery from these should be OK.

Mr Dog

Does it rely on having a powermeter? 8)

SNACK-HEAD

I find trying to stay out of the saddle on the steeper cimbs and maintain a steady pace helps. Gives a good core workout . When near the top put in a big effort to sprint over the brow. This feels much harder than spinning away up a climb. After afew hills your legs feel the extra work. After a few weeks i am able to climb for longer out of the saddle and therefore faster over steeper climbs.