If you can only do three rides a week what should they be?

[Rata Del Spruit]

I'm keen on doing more enduros but after what I experienced in KZN, I can't carry on with my current regime of one casual ride a week and maybe some dirt jumping on a Friday. My running takes up most of my time so I think I could only spare three mornings or afternoons.

 

How would you use those three rides to get the most out of them, fitness and skill wise? Long slow distance, fast ride, intervals?

[V12man]

Suffering....

 

1 session long intervals, 1 session medium intervals, 1 session short intervals... with some mix and match sessions too...

[Rata Del Spruit]

Suffering....

 

1 session long intervals, 1 session medium intervals, 1 session short intervals... with some mix and match sessions too...

 

How long would you consider a long interval to be? For running I'd normally do, say, 6 x 400m sprint repeats, then 2x800 and then a mile. I imagine that with cycling you should probably do a longer time/distance or hills?

[jcza]

2 x 1 hour interval sessions (pain)

1 x long slow ride (fun)

[V12man]

How long would you consider a long interval to be? For running I'd normally do, say, 6 x 400m sprint repeats, then 2x800 and then a mile. I imagine that with cycling you should probably do a longer time/distance or hills?

 

3 or 4 x 20 min at FTP are long intervals - 5min rbi

 

4 - 8 min medium and 10sec - 1 min short.

[Rata Del Spruit]

3 or 4 x 20 min at FTP are long intervals - 5min rbi

 

4 - 8 min medium and 10sec - 1 min short.

 

Cheers! I gather with those 10sec to 1min intervals you're out the seat and sprinting whereas the others you stay sitting and push hard?

 

EDIT: those last few words sound wrong out of context.

Edited May 21, 2014 by Rata Del Spruit

[V12man]

Cheers! I gather with those 10sec to 1min intervals you're out the seat and sprinting whereas the others you stay sitting and push hard?

 

EDIT: those last few words sound wrong out of context.

 

I do most of the intervals seated on the IDT, but on the road do seated and standing intervals - I don't do anything but max effort intervals on the road - looking at power figures is dangerous..... as I have found out... luckily without costs other than washing powder.... so far...

[Sworks20]

1 long ride

1 Hi intensity session

1 Recovery ride

[DJR]

You'd better not ask FRAIL this question. He'll most likely say something like 3 x 250km sessions.

 

The right answer is, as said above, 1 x long and fun ride and 2 x short sharp painful interval sessions. The detail will depend on your goal as well as on the time available.

[ricochet_rabbit]

Lots of variables here as it would also depend on what sort of training you are doing with your running. You already mention running intervals and it seems that you are basically looking to squeeze cycling sessions around running sessions. You will also need ample recovery time between interval sessions. What running sessions are you currently doing?

[Rata Del Spruit]

Lots of variables here as it would also depend on what sort of training you are doing with your running. You already mention running intervals and it seems that you are basically looking to squeeze cycling sessions around running sessions. You will also need ample recovery time between interval sessions. What running sessions are you currently doing?

 

Running normally consists of Monday gentle recovery, Tuesday intervals, Wednesday easy 8-10, Thursday tempo, Friday rest, Saturday time trial, Sunday LSD (1:30 to 2:00). Varying between 45-60km per week.

 

I noticed on the Enduro that although my aerobic fitness felt okay my legs were really weak after all the liaison climbs and they just didn't respond at sections where I needed to sprint. Completely dead! I started cramping badly at the end (quads when I stood, calves when I sat) and it was clear that I needed more time on the bike technically too, it took me a long time to loosen up. There doesn't seem to be a lot of overlap between cycling and running muscles because my pedaling legs are seriously weak (whereas I love hills when I run).

[beanz]

If you've only got 3 rides a week, don't waste them on training rides.

Rather go do a lap or 2 of thaba trails every now and then and do the blue bits. Count that as and interval session with good technical value.

Start your spruit ride with a push up to the northcliff ridge water tower, and join up the spruit at the top of Alberts farm.

Maybe do the odd (non-enduro) race. Best way to get fit.

Count your weekly casual ride as a recovery ride.

[Rata Del Spruit]

Start your spruit ride with a push up to the northcliff ridge water tower, and join up the spruit at the top of Alberts

 

That's a really great idea.

[Danger Dassie]

Until vomit limit ..... Karkloof, Karkloof, Karkloof, Jonkershoek ...... If I had my way.

[DJR]

Depending on your age and how quickly you recover, You'll have to be really careful not to over train if you do both the running and cycling properly, especially if it includes a fair bit of high intensity. Nutrition, recovery and rest will probably be the most crucial part that will make or break your program. Eat the right amount of protein & carbs at the right times and rather get too much R&R than do too much training

 

(just another 5c)

[Audible Anarchy]

A long one at chatting pace, a fast one and a hilly one.

 

try not do them on back to back days.