Ade Merckx

[Andrew G]

Just read your blog Stu. Scary, God help everyone now you've started to do structured training

Well done though, and I look forward to seeing you and George kicking some Mozzie butt

[Stu Merckx Man]

sylv,sean,
i decided that seaming as there could potentially less agreeable chaps than yourselves i would proof read it and use a dictionary--(type the words im not sure into word)...

andrew- it probably won't last, but i will try to keep it up

[tel]

Hi Brian

Sorry, I`ve only just noticed your post re: 2x20.

In Pete Read`s training manual he suggests an interval session something like this:-

2min, 4min, 6min, 8min 8min, 6 4 2 with 1min rests between efforts

Still pretty hard, but not so boring.

I`ve been doing this over the winter-hopefully it`s started to pay dividends.

Good luck

Terry

[quote]i went out for a ride one day with the intention of finding it, and got to box hill and decided to sprint up untill i couldnt go breath, so im hoping i got my max as i don't want to have to go through something like that again

is there a more scientific way of doing it though?

[Stu Merckx Man]

[quote] Over the coming weeks expect your heart rate to fall at threshold

[Matthew Ives]

[quote]there was no way of avoiding it, i had to get on the turbo....so to kick off my new 'structured' training i thought i would do 2x20 at 93% each way. so into my dining room i went, opened up the patio doors and put the radio on virgin.

[Toks]

If your twenty minutes threshold HR was 179bpms yesterday. After a period of training your 20mins heart rate will possibly fall to 169bpms. Your heart stroke volume has increase and possibly your power @ threshold too.

Oh by the way, don't get concerned about how high someone's maximum heart rate is. ITS SIMPLY A NUMBER THAT TELLS YOU YOUR HEARTS RESPONSE TO A STIMULUS. That stimulus could be fatigue, exercise, heat, being chase by a dog etc. Heart rate does not tell you how strong or fast you are on the bike. The only think that will tell you that is POWER. But then you knew that anyway!

[Toks]

[quote]Hi Stu.
Is that 93% of FT or 93% of max heart rate?
If it's the latter, then isn't that really a VO2 max workout rather than a workout aiming to raise your theshold? Toks will probably correct me if I'm wrong on this

[Stu Merckx Man]

im not sure what FT is, but it was 93% of max heart rate...i don't no if it was vo2, i was not too out of breath, so ill take toks explanation.



[quote] Stu probably needs to do a few sessions to get a baseline as to where his Threshold HR is relative to his Perceived Exertion.

[Toks]

Oh my gosh you're worse than my students!!!. Ha Ha only joking. I think you need to do a few more threshold session over the next few weeks so you can get an idea of your average threshold heart rate. PE (perceived exertion) simply refers to what the training intensity feels like. Some bloke has actually designed a scale between 1-10 or 1-20. the lower the number the easy the exercise effort feels.

Threshold intensity usually means: Slight/mild burning in the thighs, you're able to mutter a few sporadic words but not hold a full conversation, breathing is laboured, it takes a lot of concentration to maintain the effort and if really motivated you could repeat the effort the next day. But generally 24-48 hours rest is needed. Don't even get me started on what a VO2max interval feels like
PS I'm loving your blog. Keep it up Dude!!!!!!!

[Matthew Ives]

[quote]By the way Mr Bond have you started training yet

[Robh]

Stop the guessing and get yourself a powermeter...If you can't afford one you could always hire one for a month see here :-

http://www.cyclepowermeters.com/

[Brian Robinson]

Guys,

Tried another LT session last night. Big improvement on last week (here's some data):

- 10 min warm up (60%)
- 10 min LT (80% within 2 mins and then drifted up to 85%) [approx 90rpm 53 x 17]
- 10 min aerobic (70%)
- 10 min LT (80% within 2 mins and then drifted up to 86%) [approx 90rpm 53 x 17]
- 5 min warm down (down to 65%)

Felt a lot better this time, concentrated more on my cadence and smoothness which definitely seemed to help, thanks for the tips.

Will probably aim to another 2 x 10 min next week but if I feel good at the 10min mark may try to push on for 15min if possible.

Bri

[Toks]

[quote] 10 min warm up (60%)
- 10 min LT (80% within 2 mins and then drifted up to 85%) [approx 90rpm 53 x 17]
- 10 min aerobic (70%)
- 10 min LT (80% within 2 mins and then drifted up to 86%) [approx 90rpm 53 x 17]
- 5 min warm down (down to 65%)

[Stu Merckx Man]

cheers toks, are you a school teacher?!?!?