Last Minute Improvements

[Veebee]

I now feel fully recovered after a hard Amashova, and with the 947 around the corner and I need to get going again.

 

1 key area I need to improve on is climbing, so with basically 2 weeks available for hard training, what can I do to improve my climbing ability ?

 

I know first thing will be weight loss. But what else, high intensity / hill repeats / specific gym workouts ???

[LONE TWO]

I would say hill repeats. They helped me massively an hour on Sat and an hour on Sunday for the next 2 weeks and you will be fine

['Dale]

Choose the longest approximate climbing time for 947

E.g. For Argus it's 5 mins

 

Find a similar hill / climbing time

Do a few reps in that time interval (say 5 mins)

 

When you start to slip to 5:30 - 6:00 mins on a rep, do one last one and head home

To avoid unecessary strain and exhaustion

 

Avoid this tip within 5-6 days of the event to recover and adapt.

 

(I presume you don't train with watts)

[Veebee]

not training with a PM. will start with some Hill repeats then and stop a week before the event.

 

The last 5 climbs on the 947 is the problem.

2.4km-4%

1.5km-4%

2.3km-4%

1.7km-5.5%

1.3km-4.6%

[Patchelicious]

Like you said weight loss is the answer.

 

Two weeks of hard training will just fatigue you, so be careful of that.

[jcza]

Hill repeats twice a week for 2 weeks. Enough time to recover. Make sure you put enough effort in. 

[Spinnekop]

I am with jcza on this one.

 

2min Lactic Tolerance intervals.  Or better known as T-max intervals.

Done on a hill.  Twice a week.

Start with 5.  Then 7

Next week 9.  Then 12

 

That is what I would have done........

[Veebee]

thanks for all the input gents ! Will give the intervals a go and see how I feel.

['Dale]

thanks for all the input gents ! Will give the intervals a go and see how I feel.

 

Importantly, 

 

Rest in-between those interval sessions.

Allowing the body to adapt (which is when the conditioning happens)

 

No rest will only lead to fatique 

['Dale]

thanks for all the input gents ! Will give the intervals a go and see how I feel.

 

It'll hurt 

[Firozfx]

I always suffered up hills and always have higher heart rate then others for same fitness. So went to see Di white for structured program. Interval Training according to power.

 

I can climb proper now. And I just have a Vtec heart rate.

 

So do them intervals. A bit late though

[Veebee]

Importantly, 

 

Rest in-between those interval sessions.

Allowing the body to adapt (which is when the conditioning happens)

 

No rest will only lead to fatique 

 

 

It'll hurt 

 

well if it doesnt hurt then i'm doing it wrong. but as mentioned, I just need to watch that I don't overtrain.

 

Shot !

[Veebee]

I always suffered up hills and always have higher heart rate then others for same fitness. So went to see Di white for structured program. Interval Training according to power.

 

I can climb proper now. And I just have a Vtec heart rate.

 

So do them intervals. A bit late though

 

don't talk about heart rate. My average for the Shova was 170bpm. I know its a bit late but any gain will be welcome now, and its not just for the 947 but to improve my overall riding.