definitely have benefited from your advice about the zone 2 training. i used to just train flat out all the time but this has definitely given me more endurance for a weekend of racing
That's a very concise introduction to this field. Thanks for the video! Is it reasonable to put intervals into an already planned longer uphill to a trail I like, or should I do them as a separate session without combining them with another effort?
Get them mixed in with an existing ride to start with. That makes it more achievable to find the time. Once you make some progress with it, you can try and carve out some time for a dedicated session. B
Doing an XC race up in Vail Colorado that is about 45 minutes per lap with 2,000 feet of elevation gain and about 5.7 miles. I am only doing one lap since I am a junior. However do you have a recommendation for how I should do my interval training? 1 min all out 2 min rest? 45 second all out 15 second rest? Thanks
Hey mate, that sounds awesome. Well, the first thing I would say, is make sure you are doing a load of low intensity, zone 2 training to develop your aerobic fitness before starting intervals. Assuming you have done that and that you are new to interval training given your age, I would start with a short duration like 1 minute (as you said) with 3 minutes recovery. Complete 2 sets of 4 reps to start with and then build from there. Good luck! Ben
Hey dude, how would you change this plan: Aerobic builds the base (more in early season), Anaerobic builds the speed and power (more closer to race day): 1X/Week: Climb/HI Anaerobic Intervals (4-6X 30s on - RPE 9/120s off - RPE 3; 5-10 minutes rest; 4-6X 30s on - RPE 9/120s off - RPE 3) 2X/Week: Base/LI Aerobic Intervals (15-20X 45s on - RPE 7/15s off - RPE 6; 5-15 minutes active rest; 15-20X 45s on - RPE 7/15s off - RPE 6 2+X/Week: MTB Ride
Hey Tom, it all depends on what you are training for and what level you are at. A quick look at that and it seems like too much intensity in the week, and no aerobic work. Try adding in a couple of hours of RPE 3-4 base aerobic miles instead of one or both of the second interval you described.
Thanks but I disagree. Chest straps will be more accurate. Good luck taking your own pulse when it's at 95% of max and you are breathing out of your ears. Also, it's just not practical as you can't ride along with your fingers in your throat the whole time.
I agree, chest straps are more practical and easier to use especially at max effort. However, they are not more accurate. There is always a plus/minus of a certain percentage with electronic devices whether you are using a power meter to measure watts or a chest monitor to measure pulse. Manually feeling your pulse as it beats gives you a literal reading of what is happening.
@@mdh8430 Sorry mate, but whilst you might believe or perceive that yourself, the research does not back it up. Heart rate chest straps have been shown again and again to be as much as 99.6% accurate. If you heart rate is 180bpm, that's 3 beats per second. Do you think you can count that perfectly for 30 seconds? Even at 120 beats, it is still two beats per second and when tired and stressed from training it is going to be very hard to do accurately. The chest strap wins every time both in terms of practicality and accuracy. All things (like power meters) have an error, but in this case the +- percentage is tiny and better than a human.
definitely have benefited from your advice about the zone 2 training. i used to just train flat out all the time but this has definitely given me more endurance for a weekend of racing
Nice one, that's awesome - now time to layer on the intervals to take the race game to the next level! Ben
Some sound advice there 💪🏼
Cheers mate.
Excellent video, many thanks for posting this 👊
Cheers mate
Brilliant video thankyou for sharing your experience im going to give this a go
Yes!!!
Gonna try this, thank you for sharing!
No worries Jesse.
Top tips!
Great content, appreciate it!
That's a very concise introduction to this field. Thanks for the video!
Is it reasonable to put intervals into an already planned longer uphill to a trail I like, or should I do them as a separate session without combining them with another effort?
Get them mixed in with an existing ride to start with. That makes it more achievable to find the time. Once you make some progress with it, you can try and carve out some time for a dedicated session. B
Great tips.Thank you.
👍
Yay intervals love em
Que buen video, saludos desde colombia
Nice
Thanks mate. Ben
Doing an XC race up in Vail Colorado that is about 45 minutes per lap with 2,000 feet of elevation gain and about 5.7 miles. I am only doing one lap since I am a junior. However do you have a recommendation for how I should do my interval training? 1 min all out 2 min rest? 45 second all out 15 second rest? Thanks
Hey mate, that sounds awesome. Well, the first thing I would say, is make sure you are doing a load of low intensity, zone 2 training to develop your aerobic fitness before starting intervals. Assuming you have done that and that you are new to interval training given your age, I would start with a short duration like 1 minute (as you said) with 3 minutes recovery. Complete 2 sets of 4 reps to start with and then build from there. Good luck! Ben
@@thestrengthfactory. Thank you so much! Will definitely try the interval and some more low intensity work!
Hey dude, how would you change this plan:
Aerobic builds the base (more in early season), Anaerobic builds the speed and power (more closer to race day):
1X/Week:
Climb/HI Anaerobic Intervals (4-6X 30s on - RPE 9/120s off - RPE 3; 5-10 minutes rest; 4-6X 30s on - RPE 9/120s off - RPE 3)
2X/Week:
Base/LI Aerobic Intervals (15-20X 45s on - RPE 7/15s off - RPE 6; 5-15 minutes active rest; 15-20X 45s on - RPE 7/15s off - RPE 6
2+X/Week:
MTB Ride
Hey Tom, it all depends on what you are training for and what level you are at. A quick look at that and it seems like too much intensity in the week, and no aerobic work. Try adding in a couple of hours of RPE 3-4 base aerobic miles instead of one or both of the second interval you described.
ruclips.net/video/6fe7rn4T8AI/видео.html
No, taking your own pulse manually gives you a 100% accurate rendering of what your heart rate is doing. Everything else is a rough estimate.
Thanks but I disagree. Chest straps will be more accurate. Good luck taking your own pulse when it's at 95% of max and you are breathing out of your ears. Also, it's just not practical as you can't ride along with your fingers in your throat the whole time.
I agree, chest straps are more practical and easier to use especially at max effort. However, they are not more accurate. There is always a plus/minus of a certain percentage with electronic devices whether you are using a power meter to measure watts or a chest monitor to measure pulse. Manually feeling your pulse as it beats gives you a literal reading of what is happening.
@@mdh8430 Sorry mate, but whilst you might believe or perceive that yourself, the research does not back it up. Heart rate chest straps have been shown again and again to be as much as 99.6% accurate. If you heart rate is 180bpm, that's 3 beats per second. Do you think you can count that perfectly for 30 seconds? Even at 120 beats, it is still two beats per second and when tired and stressed from training it is going to be very hard to do accurately. The chest strap wins every time both in terms of practicality and accuracy. All things (like power meters) have an error, but in this case the +- percentage is tiny and better than a human.
Just trying to point out that something sensing a phenomenon is never going to be as accurate as the phenomenon itself. Great content though!
@@mdh8430 Thanks dude - always happy to chat training!