TORQ in your Sleep 12 hour solo

I was (trying) to train for track

Out

Thanks. I don't do them often but they kill me and I'd never be able to hold 40 secs so wondering if I was putting too much effort.

To be fair, I'm not wanting these to assist my heroic breakaway attempt or sprint finish. Would just like my body to recover better from shorter, intense efforts :-)

Doing all my road rides SS has at least meant some changes in intensity during a ride.

Then I would give this one a go, as you don't have to do heart rate or effort or any of that shit, just maintain the benchmarked cadence, and then adjust it based on what you think you could do for a set or two. Just thoughts though, I is no pro

12 hours solo is a short, intense sprint for you???

in 2x20 the interval is done at a level of effort you can maintain for 20 minutes. It's not like you start sprinting at the start and try and hold it for 20 minutes.

For an endurance event, i.e. like a 12 hour race, they are exactly the kind of interval that should give you the most bang for your buck. Shorter ones, probably not so much.

the most effective/painful rowing intervals:
10x500m, 2min rest between each
2k (8 min rest) 1k (4min rest) 1k (4min rest) 500 (2min rest) 500 (2min rest) - this one is the hardest thing I've ever done

on bike/foot I like 1min flat out/1min calm for 15 repeats, doesn't take long but my god is it effective

Always happy to be corrected by @andyp

http://www.runnersworld.com/sweat-science/do-you-really-need-a-pre-race-caffeine-detox

Funny how this question was asked and this appears in my Twitter feed at the same time.

"going cold-turkey is not without side effects, and pre-race nerves are bad enough without inflicting an unnecessary mood-altering hardship on yourself."

Good to know. Ta.

Now, does the same apply to amphetamines? Asking for a friend...

12 hours rest between sprints, more like.

I've just entered this. Only similar racing I've done was the 6 hour Big Dog 2 years ago, which I found seriously tough. Hopefully this'll have a bit less climbing.

Will also have to sort out lighting, I suppose we need to plan for 4 hours of darkness at that time of year. My Lezyne can supposedly do 9 hours on economy, but I'm not sure that'll be illuminating enough after 8 hours of racing. Maybe I'll couple it with a helmet light.

Helmet light is a must in my experience.

I've just entered this

Ok, now I'm definitely getting lapped :-)

repeatedly...

Wouldn't worry too much about that, you'll probably unlap me when I've forgotten to eat and/or drink. Cannot compute racing for over an hour.

DC and I are happy to do food / lights / beer handups til you cray 12 hrs people finish.

I can't compute racing at all.

Will you be SS, on the Cielo?

Will that include delicious baked goods from @Doctor_Cake ;-)

Haha maybe....

Anyone planning on camping over and making a weekend of it? Was good lulz when we did that before.

Sounds like fun...

That's the plan. Nice low gear should prevent going off at the start too hard: slow and steady all the way.

+1 for real food. Some stuff I like to eat when riding are cereal bars, oatcakes, half sandwiches, skittles.

none of that is real food

thinking of joining for 12hr SS...

doit