Is this ok for training for 25 mile events?
freehub
Posts: 4,257
So I've being advised to do 2x 20 mile rides per week, on Tuesday and Thursday possibly, but actual TT's get in the way of this, so just when I can fit a session in.
So I've worked out a course round my area, start in town, then goes to my village where I do a loop, best I could find that avoid traffic lights.
So if I do this 20 mile at TT pace, or maybe the first time just push but not full throttle it to just get round so I know how I am doing, then the next ride up the pace slightly.
Would this work for 25's aswell as helping for 10s in a way?
I know there is interval training but if this would work just as well I'd rather do this.
Cheers.
So I've worked out a course round my area, start in town, then goes to my village where I do a loop, best I could find that avoid traffic lights.
So if I do this 20 mile at TT pace, or maybe the first time just push but not full throttle it to just get round so I know how I am doing, then the next ride up the pace slightly.
Would this work for 25's aswell as helping for 10s in a way?
I know there is interval training but if this would work just as well I'd rather do this.
Cheers.
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i done my First 25 last week and all i can suggest is go by feel.
you are obviously fit enough to get a good Time so just go and do it
Coveryourcar.co.uk RT Tester
north west of england.0 -
I think '2x20' refers to an interval session usually conducted on turbo or rollers - it doesn't mean you have to go out and ride 20 miles, twice a week - although it would be easier if it did.....0
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No, this was meant as in 2x 20 mile loops per week.
Can't do turbo training I don't have one, I'd rather do it on the road anyway when it's lovely and warm.
So is a 20 mile loop at TT pace going to be as good as doing 2x 20 intervals?steady rider wrote:i done my First 25 last week and all i can suggest is go by feel.
you are obviously fit enough to get a good Time so just go and do it
I'll see, although my I do want to get under the hour.0 -
freehub wrote:No, this was meant as in 2x 20 mile loops per week.
I can't see that riding 40 miles per week would get you fit for anything much....freehub wrote:Can't do turbo training I don't have one,
There's a pic of you on a turbo right here....is it not yours..?
http://www.bikeradar.com/forum/viewtopi ... &start=2400 -
You really need to understand interval work, and how it benefits you, some quality interval work, and some decent aerobic base work, plus your TT's would be far more benificial than blitzing two 20 mile rides a week.0
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Obviously apart from those 2x 20 mile rides I'd do other rides as I'd easily quickly recover from them.
Yes the turbo trainer is mine but as far as anyone is concerned I don't have one.
Can you explain exactly why the 2 20 mile rides at TT pace would not benefit me please thanks?0 -
I didn't say it wouldn't benefit you, I just said it wouldn't benefit you as much as a training plan that is a bit more structured.
Suck it and see, try them and see how you get on.0 -
Well if it's going to lead to 0 improvement I don't wanna do it like.
I can average 25mph for 10, I just need to get that to 25 miles and get faster.0 -
freehub wrote:Obviously apart from those 2x 20 mile rides I'd do other rides as I'd easily quickly recover from them.
Yes the turbo trainer is mine but as far as anyone is concerned I don't have one.
Can you explain exactly why the 2 20 mile rides at TT pace would not benefit me please thanks?
What the hell does that mean? :?More problems but still living....0 -
It will lead to an improvement............until your body gets used to the effort and stops improving. May be better to mix it up a bit that's all.freehub wrote:Well if it's going to lead to 0 improvement I don't wanna do it like.
There's 2 approaches to this:freehub wrote:I can average 25mph for 10, I just need to get that to 25 miles and get faster.
1) Gradually increase the length of time you can hold 25mph average for
2) Use shorter intervals riding harder than 25mph pace and gradually increase the speed/effort each week (ie How about trying to hold 28mph (for instance - you'll need to experiment to find out what you can do) for 5 minutes, have a few minutes recovery and then repeat another 4 times)0 -
If you've got club ten's available, try and get an early sign on and do it twice. Or even just one isn't bad. Presumably you're doing mid-23s if the courses are comparable? If you ride there and back to get some volume in, or just do a long warm up/warm down, then you're getting a good mix of supra-threshold effort and volume. Though, from the kind of training you've put on here in the past I don't really see why the hour is such a big obstacle? Presuming you actually do those kind of miles etc
. Anyway the hour was a big deal in the past when it wasn't common to go under, but not any more. Just book yourself onto a relatively fast course and get it over with! Racing for Fluid Fin Race Team in 2012 - www.fluidfin.co.uk0 -
You'd need to do a bit nore than 2 20 mile threshold rides, that would be less than 2 hours a week. That's enough threshold time for a 25 but you'll need another 4-5 hours minimum endurance / tempo riding to maximise the benefit of the top end training. Instad of worrying about it, just get out on your bike, hammer yourself several times a week, throw in a couple of rest days / slow recovery rides and a race a week. Thousands of testers do it this way with reasonable results. Well ok several...0
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Well I do the club 10s on a Thursday, well it's a 13 mile hilly again this Thursday, and it's 24 miles there and 24 miles back too.
Yesterday I went out for a ride and didn't do bad considering I was not absolutely murdering myself like in TT's or in a TT state of mind. I ride like a different person in actual TT's like, if you could have like a ghost image like in computer games I'd no way be able to even do the TT speeds on normal training.
http://connect.garmin.com/activity/96506429
On Tuesday rather than do a 20 mile threshold ride I'm going to do a chaingang, that'll be 50 miles for the day and maybe I'll get a kicking from some of the faster riders so should be good training.
Might try 20 mile on Wednesday, then try 2x 20min.
On Saturday I'm doing a 160 mile flat ride, audax, so that's endurance.
My PB at the moment is 23:41 on a rolling course, come the week after it should be a 10 mile absolutely pan flat but I suspect I won't do a faster time as it's one big loop rather than out and back.
In regards to rest days I usually have 1-2, from yesterday I only needed one, but from some rides I don't need any, like if this long ride on Sat is with a steady ride I might only take 1 rest day or 0 but I'm abit paranoid about overdoing it. Might not have needed one today really.0 -
i'd still love to know how you ended up with Schrodingers Turbo Trainer??0
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If you're doing that and not getting a sub hour 25 then either you're overtrained, or you're not actually doing that much! I don't think I've topped 8 hours a week for two months now and I did a sub 2hr 50 last weekend. Its not like you're new to riding either...
Another possible issue is how you 'murder' yourself in TTs. In my experience that probably means you're front loading them a bit so possibly pacing yourself better would help.Racing for Fluid Fin Race Team in 2012 - www.fluidfin.co.uk0 -
I've never done a 25 mile before, I'm hoping to get one in.
I'll have to see.
I'd hope I'm not overtrained, I'm sure if I'm going to way of overtraining I just feel like I'm tired on the bike.
I've always whimped out of TT's, as in, never kept doing them, I'm doing at least one every week now and getting either another tt or a few sessions of speed training.
Is a fast chaingang a bad idea if I'm wanting to aim to crack under the hour? I'd like to do the chaingang but if it's no good I'll reconsider.
B3rnieMac, who is Schrodinger?0 -
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freehub wrote:So I've being advised to do 2x 20 mile rides per week, on Tuesday and Thursday possibly, but actual TT's get in the way of this, so just when I can fit a session in.
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Now that is the first issue you have, club TT's should be about training IMO, just ride these tired. Do the training as a priority and then do the club TT's.
For 10's you need short very intense intervals, no matter how hard you ride 20 miles, you still need to top up with shorter intnese intervals if you want to get the best out of a 10. 20 miles could be done around threshold, as it will likely take you less than an hour to do 20 miles. I do more than that in a very easy week
Will you have done 100 mile + rides at a decent pace, a 25 mile TT shouldn't present you with any issues whatsoever, and I would have thought given your recent performances you are NOT overtrained and getting a sub hour 25 shouldn't present too much of a problem for you.
Doing a chaingang is OK if the riders doing it are faster than you, or the majority are faster than you, no point being in a chaingang if when you are at the back you are soft pedalling IMO. How long does the chaningang last and how much of this time are you actually working hard.0 -
Well it sounds like there is some proper strong riders from what I hear so I might find it hard at times which is good then.
The club TT's are on a thursday, so I ride sat/sun, tue/thur and in the middle some days I might include just normal pace 30-40 mile rides sometimes steady.
So are 2x 20 min shorter intervals? Or should I be doing even 5mins?
Just to clear it up, the first post where I say
"So I've being advised to do 2x 20 mile rides per week, on Tuesday and Thursday possibly, but actual TT's get in the way of this, so just when I can fit a session in."
I don't mean that's all I do, but that's what I should fit in to help if I can.0 -
For 10's you really need 5 min intervals at over 10 mile TT pace, bit hard to judge without a powermeter, but still very much possible on the road. Try and find a stretch of road that allows you do ride hard for 5 mins without any traffic lights etc, and just do it 4 or 5 times and then continue with your ride.
If you have to ride out to the TT's , do the 20 miles hard before the TT, try and get there about 30 mins before the TT and during this time you can have a recovery rest, and then do the TT. You should be fit enough to be able to manage that.0 -
Sounds like you need either.
a) a book, or some solid research on training
or
b) a coach0 -
SBezza wrote:For 10's you really need 5 min intervals at over 10 mile TT pace, bit hard to judge without a powermeter, but still very much possible on the road. Try and find a stretch of road that allows you do ride hard for 5 mins without any traffic lights etc, and just do it 4 or 5 times and then continue with your ride.
If you have to ride out to the TT's , do the 20 miles hard before the TT, try and get there about 30 mins before the TT and during this time you can have a recovery rest, and then do the TT. You should be fit enough to be able to manage that.
So when I ride to the 10 mile TT as it's around 20 miles I should push quite hard to get there?0 -
freehub wrote:SBezza wrote:For 10's you really need 5 min intervals at over 10 mile TT pace, bit hard to judge without a powermeter, but still very much possible on the road. Try and find a stretch of road that allows you do ride hard for 5 mins without any traffic lights etc, and just do it 4 or 5 times and then continue with your ride.
If you have to ride out to the TT's , do the 20 miles hard before the TT, try and get there about 30 mins before the TT and during this time you can have a recovery rest, and then do the TT. You should be fit enough to be able to manage that.
So when I ride to the 10 mile TT as it's around 20 miles I should push quite hard to get there?
Well yes if that what your training suggests you should do, the TT should be an after thought IMO, it is only a club TT. Training is what you need to concentrate on.0
