Training this winter

anyone know the closet track to Canterbury (kent) ?

Laps of Rheims Way?

anyone know the closet track to Canterbury (kent) ?

It's probably wise not to come out, or you'd never be able to bury the cant.

Is there any benefit to doing some spinning intervals on the gym spinning bikes after doing your weights sessions or should you just be resting?

Is there any benefit to doing some spinning intervals on the gym spinning bikes after doing your weights sessions or should you just be resting?

After reading the PDF the answer is yes - unless you have a hard session the next day.

After reading the PDF the answer is yes - unless you have a hard session the next day.

Thanks, tbh, I found it very difficult to digest and understand that PDF.

The topic heading fits quite well

I've been doing 10/20's and hopefully move to 10/10 and 20/10 in the new year.

n00b question here and a bit of a thread dredge but...

...is 10/20 referring to intervals 10 mins of rest effort, 20 mins high effort etc?

This should be good for sustained efforts in scratch races and similar?

I would imagine he's referring to seconds rather than minutes ? Don't need such a long rest period for longer efforts.

10secs on (over threshold)/20secs off for five minutes has had me close to barfing - these are intervals for stop/start races like the Devil where you need to go into the red and quickly recover.

If you want intervals to improve your Threshold capacity for longer sustained efforts, then the testers favourite of 2x20min (with 5min recovery inbetween) done at Threshold is probably ok.

...If you want intervals to improve your Threshold capacity for longer sustained efforts, then the testers favourite of 2x20min (with 5min recovery inbetween) done at Threshold is probably ok.

I do and this looks good. Thanks.

I also found some info here, suggesting a very similar session.

"Sweet spot" intervals are much more 'doable' than trying to do 20 mins at FTP.

Two years ago I did these sessions based on an ABCC article twice week from before Xmas till track opened and I was flying but didn't really know what to do with all the suddenly acquired speed and when I stopped them the top-end I had dropped off really quickly.

Warm up
5min ride @ 85% FTP
2 min rest
5 x 2 mins @ 100% FTP 30 sec rest between each
5 min rest
10 x 1 min @ 115% FTP 30 sec rest between each
2 min rest
10 * 30 sec @ 140% 30 sec rest between each

I've done alot more work this year on building FTP with sweet spot work before even attempting any intervals over FTP so hopefully anything acquired now will stick around a bit longer this time.

I'm planning on doing some turbo work, using my 70gi fixed bike so I can just keep it on. Only thing is it's got a nice 25c gatorskin on the back that's like new, will it wear out fast? Is it worth using up old tyres or only if I stick to it?

Also, to use a bigger range of gears I've got a sora hub with mavic cxp18 (I think :S) on, but it's running a solid axle with track nuts, can this be used on my turbo - a elite one. This would allow me to change my ratios as I have some cassettes lying around, I understand 70gi may be too easy?

I'm not training for track, just fitness for 30 mins in a morning, came across this thread and liked some of the ideas and thought this would be the place to ask.

And what are you asking?

Will my tyre wear down fast on rollers?
i.e. how long will it last?
Is it worth changing to a old tyre to save wearing out this one?

Just had a proper session on it, I don't need a bigger gear yet........

if you are on rollers, for 30 mins a day, you'll be fine.
Dont bother changing to old tyres, as they sometimes they can mess up the surface of your rollers.

"Sweet spot" intervals are much more 'doable' than trying to do 20 mins at FTP.

Two years ago I did these sessions based on an ABCC article twice week from before Xmas till track opened and I was flying but didn't really know what to do with all the suddenly acquired speed and when I stopped them the top-end I had dropped off really quickly.

Warm up
5min ride @ 85% FTP
2 min rest
5 x 2 mins @ 100% FTP 30 sec rest between each
5 min rest
10 x 1 min @ 115% FTP 30 sec rest between each
2 min rest
10 * 30 sec @ 140% 30 sec rest between each

I've done alot more work this year on building FTP with sweet spot work before even attempting any intervals over FTP so hopefully anything acquired now will stick around a bit longer this time.

Wont these work more on sub 1hr speed than threshold?
To clarify... are you doing these having moved on from 20mins@FTP/5mins/20mins@FTP sessions, or as an alternative?

Thank for the input BTW.

Moved on to these from the 2 x 20 sessions. I have increased my FTP so my 140% efforts will now be @ XXX+XX% watts instead of XXX watts.

This indoor cycling class program also gave me the outline of starting with sweet spot work and then sessions targetting higher intensity levels as the weeks go on which I'm alternating with the ABCC sesh (which really really works) just to stop me going fucking mental with the repetition

Wont these work more on sub 1hr speed than threshold?

There is research (source?) showing intense supra-threshold efforts drag up your FTP as a by-product anyway.

We are in the track forum so that's what we want to do anyhoo*

*should also work for flat crits

Just done my first morning 30 minute turbo session I'm doing.

Tell me what you think - bearing in mind it's just for fitness/weight loss, I don't race

1 minute at 10mph,
9 minutes at 12mph,
10 minutes at 15,
up to my max speed then hold over 20 for the rest of the minute,
4 minutes at 18mph,
4 minutes at 12mph,
1 minute at 10mph

I'm on 70 GI fixed, 14.7mph average and 36.8mph top speed

.

Just done my first morning 30 minute turbo session I'm doing.

That looks (to my untrained eye) like a 20mins warmup, a fast spin, and a long warm down.

I'm sure you'd be better doing repeated efforts. Although you might spin out without a higher gear.

This indoor cycling class program also gave me the outline of starting with sweet spot work and then sessions targetting higher intensity levels as the weeks go on which I'm alternating with the ABCC sesh (which really really works) just to stop me going fucking mental with the repetition

^ that link is great. It's good to see the continuity.

Just done my first morning 30 minute turbo session I'm doing.

Tell me what you think - bearing in mind it's just for fitness/weight loss, I don't race

1 minute at 10mph,
9 minutes at 12mph,
10 minutes at 15,
up to my max speed then hold over 20 for the rest of the minute,
4 minutes at 18mph,
4 minutes at 12mph,
1 minute at 10mph

I'm on 70 GI fixed, 14.7mph average and 36.8mph top speed

Apologies, but:

Weight Loss Thread >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>

That looks (to my untrained eye) like a 20mins warmup, a fast spin, and a long warm down.

I'm sure you'd be better doing repeated efforts. Although you might spin out without a higher gear.

Repeated efforts tomorrow then :)

Just do whatever keeps you motivated, if it's about general fitness / losing weight. There's no need to design a work out.

Indeed. Just ride your bike and have fun innit.