Training Advice

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Training Advice

Postby thegame_78 » Tue Aug 31, 2010 9:46 am

Hi Guys,

Im new to this forum and was looking for some training advice. Im a few months im doing an 8 day 950km ride from Tamworth to Sydney.

Im doing around 200km on a weekend but don’t have the time during the week to head out on the bike. So I got myself an indoor trainer.

Im just wondering what sort of workouts on the indoor trainer should I be doing to prepare myself for this sort of event?

I don’t have a cadence monitor but I do have a heart rate monitor. Should I be working between 70-80% lower or higher than this?

Just looking for some guidance.

Thanks
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by BNA » Tue Aug 31, 2010 12:24 pm

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Re: Training Advice

Postby twizzle » Tue Aug 31, 2010 12:24 pm

Depends if you are talking 70 - 80% of max hr or of max hr range.

In my case, 'endurance' HR for me is around 76% of max hr, but is 55% of HR range (resting hr thru to max observed hr).

But you should probably throw some hard intervals in there as well, because that tends to trigger improvements in the aerobic engine and glycogen storage - which is what you need for long rides.
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Re: Training Advice

Postby thegame_78 » Tue Aug 31, 2010 2:24 pm

twizzle wrote:Depends if you are talking 70 - 80% of max hr or of max hr range.

In my case, 'endurance' HR for me is around 76% of max hr, but is 55% of HR range (resting hr thru to max observed hr).

But you should probably throw some hard intervals in there as well, because that tends to trigger improvements in the aerobic engine and glycogen storage - which is what you need for long rides.



Thanks for ur reply.

I was talking 70% to 80% of max heart rate which for me is about 199 beats/min.

When you say hard intervals do you mean pushing ur HR to 85% and keeping the intervals at 3 minutes work 2 minutes rest? Something like that?
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Re: Training Advice

Postby BarryTas » Tue Aug 31, 2010 4:50 pm

if you can join a gym and do a spin class

also if you are pressed for time go for a jog
when do we stop for coffee???

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Re: Training Advice

Postby twizzle » Tue Aug 31, 2010 9:06 pm

thegame_78 wrote:
twizzle wrote:Depends if you are talking 70 - 80% of max hr or of max hr range.

In my case, 'endurance' HR for me is around 76% of max hr, but is 55% of HR range (resting hr thru to max observed hr).

But you should probably throw some hard intervals in there as well, because that tends to trigger improvements in the aerobic engine and glycogen storage - which is what you need for long rides.



Thanks for ur reply.

I was talking 70% to 80% of max heart rate which for me is about 199 beats/min.

When you say hard intervals do you mean pushing ur HR to 85% and keeping the intervals at 3 minutes work 2 minutes rest? Something like that?


"Sweet Spot" (SS) training would be 5 mins (AT) 80% of HR range with 2 mins rest and keep doing them until the power drops. The SS is basically the best benefit vs. fatigue/recovery time. If you have the inclination, pick up a copy of "The Time Crunched Cyclist" by Carmichael.
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Re: Training Advice

Postby janus77 » Wed Sep 01, 2010 12:49 pm

i did a ride from Tamworth to Byron last year, Tamworth to Sydney would be a nice ride, will you take some back roads to get off the highway, or just ride the highway?
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