Hill repeats and Sprints

[Grebel]

Hi,

 

Having used the same training technique for the last few years and having had the same mediocre results, I recently decided to change my training program. The old training program consisted of riding the same route before work three times a week. I decided to create a new training schedule that would incorporate hill repeats, sprint intervals and endurance rides. I started this morning with the hill repeats and my question is as follows:

 

Where should my heart rate be during the hill repeats. This will also apply to the sprint intervals that are to come on Wednesday morning (If I can walk normally...)?

 

During the hill repeats this morning, I used a hill with about a 4-5% average gradient (Goes up to 7%) and about 1km long. My HR started out at about 65% at the start of the climb and I saw 85% on the way up.

 

Is that where it should be? Need I go higher or am I too high? Where should it be for the sprint intervals? Would the endurance ride on the weekend need to be kept below 75%?

 

Sorry about all the questions, but any help or advice would be greatly appreciated.

 

Thanks

[Velouria]

Hi,

 

Having used the same training technique for the last few years and having had the same mediocre results, I recently decided to change my training program. The old training program consisted of riding the same route before work three times a week. I decided to create a new training schedule that would incorporate hill repeats, sprint intervals and endurance rides. I started this morning with the hill repeats and my question is as follows:

 

Where should my heart rate be during the hill repeats. This will also apply to the sprint intervals that are to come on Wednesday morning (If I can walk normally...)?

 

During the hill repeats this morning, I used a hill with about a 4-5% average gradient (Goes up to 7%) and about 1km long. My HR started out at about 65% at the start of the climb and I saw 85% on the way up.

 

Is that where it should be? Need I go higher or am I too high? Where should it be for the sprint intervals? Would the endurance ride on the weekend need to be kept below 75%?

 

Sorry about all the questions, but any help or advice would be greatly appreciated.

 

Thanks

 

You'll see the changes in your riding in no time.

 

I'm no coach, but from my experiences with one, I can recommend the following based on my own training programs:

 

For hill repeats, you want to be in or around your lactic threshold (that's the point where it starts to hurt). I would guess that 85% is probably a little low for you. Mine is at around 91%. Try go as hard several times and see where your HR settles - that is pretty much going to be where you want to be.

 

For sprints, go as hard as you can (how long are your sprints - 30 seconds is probably a good place to start).

 

Endurance rides - try between 75% and 85% - it's a pace you should be able to maintain for quite a while.

 

Best thing to do for your riding, get a coach. Money well spent...

[Grebel]

For hill repeats, you want to be in or around your lactic threshold (that's the point where it starts to hurt).

 

For sprints, go as hard as you can (how long are your sprints - 30 seconds is probably a good place to start).

 

Endurance rides - try between 75% and 85% - it's a pace you should be able to maintain for quite a while.

 

Best thing to do for your riding, get a coach. Money well spent...

 

At the moment, 85% is hurting(haven't had a chance to look at the data yet but the HR might have gone higher). I have realised over the past few weeks that I need to spend a bit of time in the gym as well to build some leg strenght. I am assuming that the hurt will start a bit later if the leg strength improves...? I doubt if I would manage 30s sprints at this stage, but I will certainly give it a try!

 

Depending on the results, I might consider the option of a coach at some stage.

 

Thanks for the advice!

[Velouria]

At the moment, 85% is hurting(haven't had a chance to look at the data yet but the HR might have gone higher). I have realised over the past few weeks that I need to spend a bit of time in the gym as well to build some leg strenght. I am assuming that the hurt will start a bit later if the leg strength improves...? I doubt if I would manage 30s sprints at this stage, but I will certainly give it a try!

 

Depending on the results, I might consider the option of a coach at some stage.

 

Thanks for the advice!

Makes me think of that Greg Lemond quote: "It never gets easier, you just go faster".

It's always going to hurt - you just have to hope you start hurting after everyone else.

 

You'll be fine with the 30s sprints - you'll see stars and feel like you're going to puke, but the feeling passes...

[pastapouch]

first, on sprints, do you finish in a position warranting a sprint. Yes, do them. No, rather do longer aerobic stamina intervals. 5 MINUTES x 10.

[Cheese]

Look under training & nutrition for training programs from Maryke(Maryks)

You give her some info regarding your Max HR current exercice etc.

She gave me a program of intervals and I can see the results.

 

She asked R300-00 for six week program last year October.

It really works.

[Velouria]

first, on sprints, do you finish in a position warranting a sprint. Yes, do them. No, rather do longer aerobic stamina intervals. 5 MINUTES x 10.

It's not about winning a race - it's about going into oxygen debt, and I think it is safe to say that we all do that - closing a gap in a gutter, getting up and over a short steep hill, accelerating out of a corner, racing your mate to the stop sign on a club ride...

[Li Mu Bai]

I agree with Velouria.

 

For your hill sprints a good starting interval is as follows:

 

warmup 10-15minutes

sprint 3:00 min (up hill gives good resistance) make sure your hill is long enough and a sustained gradient. HR should be above your lactate threshold 83-88%

recover 3:00 min (freewheel back down to start)

 

repeat 10 times.

 

cool down 15 minutes.

 

remember to check with your physician before making any changes to your training schedule

 

you gain better fitness from interval training than spending long hours doing base miles.

[Slipstream Sean]

I think you have been given some decent advise. Between Velouria and Rude, you have something to start with. I use Rhodes memorial as my hill repeats. I go all out and it works out to just a touch over 3mins. I never do more than 9(which is 3x(1 sitting, 1 standing, 1 sitting/standing)). In my view you should go all out, and slowly work your way up to 9/10 sets. I think 5/6 is a realistic number to start with though. If you do 9/10 you are gonna hold back too much. You need to kick the @$%&ing $h1t outta your body. Rather 5/6 hard than 9/10 med-hard, if you catch my drift. Obviously this should not be attempted without a good base, which it sounds like you have.

 

Oh and alternate between sitting and standing intervals. Some hills are too steep to sit, you will fatigue the hell outta your muscles, whereas standing fries your muscles at a faster rate than sitting, so both need to be worked on, so you can alternate for maximum benefit.

[JA-Q001]

I see a lot of people that talk about training and train certain things without thinking of what they are doing. Any training you do should be relevent. You train to race, not race to train. So every thing you do must be relevant. If you ride hills in a race, does it hurt or not? If it does, then in training it should also. Now you get roling climbs, steep/slow, steep/fast, etc. Same with sprints, you get excelerations, dead starts, attacks with a bit of pacing aftewards and then flat out sprints to the finnish. You should train every aspect of your race and train at that part at race intensity. Endurance is what you do inbetween all the hard efforts in a race, so that is the intensity.

[G-Force]

OK once you've gotten used to all these hill intervals and sprints try these...

 

Sprint flat out for 200m, pull brakes fairly hard until you are quite slow, then kick again and sprint another 200m flat out! Recover for 2 min and do it again!

 

See how many of those you can do before you feel like/do puke

[wapad]

Look under training & nutrition for training programs from Maryke(Maryks)

You give her some info regarding your Max HR current exercice etc.

She gave me a program of intervals and I can see the results.

 

She asked R300-00 for six week program last year October.

It really works.

 

yeah got a program from her and its going well also you can always ask her questions I try get advice from one person to start out with

 

she also does a gym program if you want one

[Hector]

Go buy yourself the book called Time Crunched Cyclist. I have used this book to very good effect - packing good training in 45min and still able to do a sub 3hr 100km road race at 51 years of age. hill repeats and sprints will move you up the ladder in no time - good luck

[Mellow]

Hi,

 

Having used the same training technique for the last few years and having had the same mediocre results, I recently decided to change my training program. The old training program consisted of riding the same route before work three times a week. I decided to create a new training schedule that would incorporate hill repeats, sprint intervals and endurance rides. I started this morning with the hill repeats and my question is as follows:

 

Where should my heart rate be during the hill repeats. This will also apply to the sprint intervals that are to come on Wednesday morning (If I can walk normally...)?

 

During the hill repeats this morning, I used a hill with about a 4-5% average gradient (Goes up to 7%) and about 1km long. My HR started out at about 65% at the start of the climb and I saw 85% on the way up.

 

Is that where it should be? Need I go higher or am I too high? Where should it be for the sprint intervals? Would the endurance ride on the weekend need to be kept below 75%?

 

Sorry about all the questions, but any help or advice would be greatly appreciated.

 

Thanks

 

Grebel, have a chat with Maryks on the hub, she is very good with this type of training programs. Think she has a thread under Training & Nutrition