Plan to cycle faster with limited training time.

NITR8s

Those sufferfest vids look fun, its a shame they dont give you like a 10min free trial just to get a feel for what they are like.

I think I may go for one and do try it out tomorrow.

Fursty Ferret

NITR8s wrote:

Those sufferfest vids look fun, its a shame they dont give you like a 10min free trial just to get a feel for what they are like.

I think I may go for one and do try it out tomorrow.

If you do 'Revolver', and you do it properly, you'll be puking over your handlebars by the end.

jotko

Fursty Ferret wrote:

NITR8s wrote:

Those sufferfest vids look fun, its a shame they dont give you like a 10min free trial just to get a feel for what they are like.

I think I may go for one and do try it out tomorrow.

If you do 'Revolver', and you do it properly, you'll be puking over your handlebars by the end.

That why trainer road is good with sufferfest, guarantees you do it properly.

Revolver is hardcore, downward spiral is another one you need a bucket for.

bigmat

danowat wrote:

Why is your training time limited?

I refuse to believe that 99% of people don't have at least an hour free a day in which to train, most of those who think their time is limited are just lazy and want short cuts.

There are no short cuts, if 10mins a day worked, everyone would be doing it

10mins would probably be at your LT, LT sessions are best done at a total of about 40mins a session (4x10, 3x15, 2x20 etc etc), 10mins wouldn't give you enough adaption, and then you are only focusing on one area, what about Vo2Max?, what about anaerobic?, what about neuromuscular?, there are reasons why training programs are balanced..........

I don't have an hour spare a day and I don't think I'm lazy. I commute by bike which allows me to squeeze in 100 miles a week but other than that my time is very limited - busy job, young family means I am up at 6 and rarely home much before 8, by the time I have put the kids to bed and had something to eat its generally around 9pm and whilst I'm sure I could squeeze in an hour on the turbo I don't think its "lazy" to actually sit down for an hour or two before bed. Maybe the OP is in a similar position?!

Bobbinogs

NITR8s wrote:

Those sufferfest vids look fun, its a shame they dont give you like a 10min free trial just to get a feel for what they are like.

I think I may go for one and do try it out tomorrow.

There are some very good ones on there and they all help generally although specifically in certain areas. The trick is to set your Sufferfest level 7 right. This should be on a cog where, at a cadence of ~90, you are just on the limit of sustainability (think 10 minute TT). Then, when the vid says Level 8, click up a cog, level 4 is a few clicks down, etc.

It is not too scientific (for me Level 10 doesn't have a particular cog it is just head down, on the drops and sprinting for all I am worth). The best thing is that it is like having a personal trainer that keeps you going. I did Blender at the w/e for the first time and felt like stopping about 5 times but didn't. Also, felt like backing off on the cadence but kept an eye on the screen and tried to match it. You don't need a cadence monitor (normal temp, fast tempo and climbing tempo can work well) but it does give you more of a target.

The music can be a bit gash. I just mute the sound in the vid and then fire up itunes on the laptop instead. Don't forget to back up the vids once downloaded and be patient as they can take some time (3 or 4 hours on my internet connection).

Here is me doing Angels (hopefully you can see the performance data), managed to hit my MHR:

http://app.strava.com/activities/40441081

NITR8s

Ive got fibre optic so can usually download full feature films in a matter of mins, I think I am gonna have a go at the "there is no Try" vid.

supermurph09

Wretched is good for variation, Downward Spiral is great for lots of hard efforts. Blender for when you have more time.

Fursty Ferret

Bobbinogs wrote:

Here is me doing Angels (hopefully you can see the performance data), managed to hit my MHR:

http://app.strava.com/activities/40441081

You are either very old, or as fit as a flea. By the time I cross the line on Angels my heart rate will have sat at about 182-185 for the last few minutes. I'm 39 so I have a theoretical (supposedly) max of about 181. You on the other hand appear to float along.

I salute you.

Bobbinogs

Fursty Ferret wrote:

Bobbinogs wrote:

Here is me doing Angels (hopefully you can see the performance data), managed to hit my MHR:

http://app.strava.com/activities/40441081

You are either very old, or as fit as a flea. By the time I cross the line on Angels my heart rate will have sat at about 182-185 for the last few minutes. I'm 39 so I have a theoretical (supposedly) max of about 181. You on the other hand appear to float along.

I salute you.

50 next year, Max HR about 165-170. Probably makes me a bit old and a bit fit

de_sisti

Bobbinogs wrote:

50 next year, Max HR about 165-170. Probably makes me a bit old and a bit fit

I'm a couple of years older than you and mine regularly hit 185 on the Corker's Bushcombe Lane. :shock:

skyblueamateur

I've just recently become a father for the first time so can definitely sympathise with the lack of time.

I've been using the Time Crunched cyclist plan on trainer Road which has workouts between 20 mins and an hour.

Have also been taking advantage of the brighter mornings and trying to do an hour before work. Is not ideal and not as much as I'd like but my son is always going to be my priority and I want to spend as much time with him and my wife as I can.

cyberknight

BigMat wrote:

danowat wrote:

Why is your training time limited?

I refuse to believe that 99% of people don't have at least an hour free a day in which to train, most of those who think their time is limited are just lazy and want short cuts.

There are no short cuts, if 10mins a day worked, everyone would be doing it

10mins would probably be at your LT, LT sessions are best done at a total of about 40mins a session (4x10, 3x15, 2x20 etc etc), 10mins wouldn't give you enough adaption, and then you are only focusing on one area, what about Vo2Max?, what about anaerobic?, what about neuromuscular?, there are reasons why training programs are balanced..........

I don't have an hour spare a day and I don't think I'm lazy. I commute by bike which allows me to squeeze in 100 miles a week but other than that my time is very limited - busy job, young family means I am up at 6 and rarely home much before 8, by the time I have put the kids to bed and had something to eat its generally around 9pm and whilst I'm sure I could squeeze in an hour on the turbo I don't think its "lazy" to actually sit down for an hour or two before bed. Maybe the OP is in a similar position?!

+1
I am up at 5.20 am, for day shift and if i did not cycle commute i would not have time to train as with 2 young childen, one of whom has polycystic renal failure and a wife who is on so much medication she gets free prescriptions due to the side effects of chemo+radiotherapy she has many health issues i come home and have been known to make the family meals still in my cycling kit, play with kids, help eldest with reading etc, baths, bed etc .At the weekend i do the dusting , moping , cleaning etc then maybe every other sunday i might get out on a club run if the family are ok.
By the time this is all done in the week i just go to bed , on nights its even worse as you just feel lick cack anyway.
Without my commute (10 miles each way ) which i do try different training routines by adding spinning, grinding, light post sprints etc i would get no training in at all.

Wirral_paul

Fursty Ferret wrote:

Mate, all that's going to happen is that you will end up training yourself to ride for 10 minutes at 20 mph. Which means that when you are out on the road, that's pretty much all you're going to be able to do. Which, if you think about it, is pointless.

I

Oh i dont know - he'll be brilliant for sending to the shops on his bike