Interval Training/Hill training

[Brakkies Sport Fotos]

Just wondered what the reason is:

 

 

 

If I do hard hill climbing / training (lets say 90 - 100% +) on ave.

 

 

 

* I do have a 15min hill to climb *

 

 

 

Why will it be beter to ride it in intervals (like 3min hard, 1 min rest, 3min hard, 1 min rest etc)

 

 

 

Why not just ride the hill at 90% + till you get to the top. This will force you to go bigger gear or harder gears to maintain above 90% heartrate for that 15 minutes.

 

 

 

Whats the diff?

[ORCA]

Recovery!!

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You ?rest? yourself fit/strong, even if it is just a minute at a time

[Brakkies Sport Fotos]

ek recover mos as ek bo kom, sit op, vat 'n sluk water, vee die snot om die neus weg, vee die salpeter rondom die mondhoeke weg,

 

 

 

en siesa, dans ek mos ge recover.popeye2007-11-27 03:09:36

[Wonder Woman]

Popeye, if you race in the licensed categories you never get to climb a hill at a steady pace. There are constant attacks, so the intervals are to get your body used to surging and recover and surge and recover. If you just do it at 90% all the way up you won't be able to cope with the constant surges and will be dropped.

 

I know this isn't very scientific but it is purely about training your body for race situations!!

 

[Brakkies Sport Fotos]

WW, that make sense. thanks.

[AuctionLamb]

pops....doen so bietjie van al twee. jy het endurance power ook nodig, dit is vir my belangriker(persoonlike opinie). ek sou nie te veel gepla wees oor die kort hill climbs nie. 

[pastapouch]

daardie intervalle, gebruik dieselfde gears, cadence to die laaste een. Werk nogal. Leer jou cardio system om dieselfde effort te handle!

[Brakkies Sport Fotos]

Dankie manne, kom check my vanmiddag net na 5 op tiekiedraai om te sien of ek dit nou reg doen.

 

 

 

wie ry saam?... dukwiel

[bruce]

Just wondered what the reason is:

If I do hard hill climbing / training (lets say 90 - 100% +) on ave.

* I do have a 15min hill to climb *

Why will it be beter to ride it in intervals (like 3min hard' date=' 1 min rest, 3min hard, 1 min rest etc)

Why not just ride the hill at 90% + till you get to the top. This will force you to go bigger gear or harder gears to maintain above 90% heartrate for that 15 minutes.

Whats the diff?[/quote']

 

popeye the main difference is the energy system you are targeting.  A 15 minute interval will target your power at lactate threshold - i.e. your steady state aerobically sustainable power output.  A 3 minute interval will target the power you can produce at VO2Max - and will therefore stress your cardio-vascular system to it's limit and stress your body's ability to buffer lactate etc etc

 

Both are important aspects of your training, but they are not interchangeable.

[bruce]

pops....doen so bietjie van al twee. jy het endurance power ook nodig' date=' dit is vir my belangriker(persoonlike opinie). ek sou nie te veel gepla wees oor die kort hill climbs nie. [/quote']

 

Correct!  Your long term sustainable power output is the most important determinant of your capability.  Short term power output is a percentage above your long term power output (FTP), therefore of you raise your ftp, you automatically raise your shorter duration power output .

 

That is not to say though, that you can't improve the percentage above your ftp that you can sustain for shorter periods, you can.  But improvements of this nature will level off after about 6-8 weeks of training which is why these shorter durations are targeted as you get closer to racing season.

[bruce]

Just wondered what the reason is:

If I do hard hill climbing / training (lets say 90 - 100% +) on ave.

* I do have a 15min hill to climb *

Why will it be beter to ride it in intervals (like 3min hard' date=' 1 min rest, 3min hard, 1 min rest etc)

Why not just ride the hill at 90% + till you get to the top. This will force you to go bigger gear or harder gears to maintain above 90% heartrate for that 15 minutes.

Whats the diff?[/quote']

 

Okay, I have read your question again.  3 minutes hard 1 minutes rest, will end up with an average power similar to a steady state 15minute interval - so there is actually no difference.

 

1 minute is not enough for the body to recover from a 3 minute maximal effort, usually the interval to recovery ratio is 1:1 - which gives your body time to flush the lactate and return to normal so that you can do another 3 minutes hard again.

 

If you don't reach the required intensity, because your body has not recovered, you do not stress the energy system and the quality of the workout is compromised.  So, you end up working a lower level energy system.

[Naas V]

Popeye, doen die vge, 2 x pw vir 2 weke en rus dan een week - in week 4 ry jy Tiekiedraai  30 sekondes vinniger uit!

 

As jou vinnigste tyd teen TD 8 mins is dan doen jy vanmiddag 4 intervals van slegs 1min 45 sek teen die steilste gedeelte so hard jy kan - rus 3 -5 mins tussenin - hartjie moet afkom na 50% - maak Do of Vry of Sat weer so, en vge week weer so. Die tyd saam is slegs 7 mins se aftjop - minder as jou normale gewone tyd, ma mos nou baie harder, kop jy?

 

Ma moet nooit 'n hele bult 90-95% uitry nie - jy donner net jou reserves op...vir wat?

 

Dit was gratis, en as Bikemax anners se, dan se jy vi Bikemax ek en hy moet ma vi jou da teenie bult ga wys sodat jy self kan besluit.

 

 

[Brakkies Sport Fotos]

Bruce and Naas, thanks. This hill climbing training stuff is science on it own.

 

 

 

Remember naas, my main goal is to be a strong climber in next years Epic. Its going to 1 to 2 hour uphill grinding.

 

 

 

I will benefit in the Argus on the short hills, but I'm more converned about that 3000m climb on day 1 in the epic and 5 more days there after of 2500m+ climbing.

 

 

 

Thats why I'm sitting with this question on whats best, to climb the whole thing at a high heartrate, or break it down in just the "3min hard", "1 min slower" thingy.

 

 

 

I read in some articles that it should be 1:1, but if you look at the terrain and on the mtb, I think you will most probably climb hard, then a bit slower than hard, but not "racing climbing", just endurance climbing (if that make sense)

 

 

 

but, thanks I got a idee on what to do and will def. do both on thuesdays, wednesdays and Thursdays.

 

 

 

The nice thing about it is that We do have enough 5 min climbs close to do after work.

 

 

 

Like going over tiekiedraai, right at poplars up that gravel road to to magic forest, and then that climb in Kenridge gerage towards Durbanville.

 

 

 

So, I will do the diff types of climbing on those hills,like tiekiedraai my long hard climb, and the other the 3:1 concept

 

 

 

thanks again you 2.

 

 

 

Aghhh, bikemax is not a bad outjie, we love him popeye2007-11-27 06:31:00

[FanieFiets]

waar kry jy 'n bult wat 15 minute vat om te klim? 

[Red Zone]

To get ready for the Epic, my advise is head out to the Cederberg to hit some realy long hard climbs in the heat. ride hard for three days in a row, that will get you conditioned.

[Brakkies Sport Fotos]

Faanie, as jy tiekiedraai van die onderste draai vat tot bo en nog een keer tot bo.

 

 

 

As jy Cottermamans kloof oor daai 3 bulte en jy klim malanshoogte tot bo, draai om en klim vissershok.

 

 

 

dis meer as 15 min.

 

 

 

en dis ook op die mtb met gewone larsen tt knoble wiele, so, dis stadiger as die dunwielpopeye2007-11-27 06:37:10