1hr, 0m height gain, average speed 0.00005 km/h

[ posted by iain Sunday, November 27, 2005 ] I managed to stay within 2m of Armstrong and Ullrich's back wheels for a whole hour today. It was a legendary ride through the Val de Livingroom. Surrounded by the stunning scenery of the sofa and dining table the motivation wasn't difficuly to find. Armstrong and Ullrich were battling it out for Tour de France glory on the video while I battled with the urge to get off and watch the rugby highlights. But I stayed on and managed to complete the first indoor session of the winter. A cycling performance tips workout that went as follows:

20 mins at 65% MHR
5 mins at 70-80%
7 intervals of peaking at 90% MHR and recovering to 70% MHR in between
5 mins at 70-80%
20 mins at 65% MHR

For the warm up and warm down I stuck with Phil Liggett and Paul Sherwen's commentary as company but during the intervals I put on the iPod. Here's the Herneweb indoor training playlist:

Call on me - Eric Prydz
Pretty Green Eyes - Ultrabeat
Cafe del Mar - Energy 52
10th and Crenshaw - Fat Boy Slim
Santa Cruz - Fat Boy Slim
Song for Lindy - Fay Boy Slim
Rapture - IIO
Castles in the Sky - Ian Van Dahl

Comments:

How did the intervals work out for you? Duration of intervals?

Mags
By mags

Hi, I was trying to get above 90% for 20-30 secs and then slowly back down to under 70%. Getting up above 90% wasn't a problem but my recovery intervals were taking much longer towards the end of the set. Not bad for a first session though.
By iain

Nice one ? a whole hour on the turbo trainer, that takes real willpower. I usually succumb to extreme boredom and overheating after 1/2h.
Phill
By phill

I've found that it helps to start out a set of intervals in the low end of the zone, since the HR will increase as you go through each rep. If you start out with the first rep in the mid-high end of the zone, you might end up above the desired intensity on average for the interval sets.

Mags
http://roadrace1.blogspot.com/
By mags

Thanks for the tip mags, I gave that a go today and it seemed to work. I also found that once I reached the top and eased off my HR continued to rise a little before dropping back down.
By iain

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