I just can't imagine doing 2x20s without having to adjust to uphill, downhill and flat road. My new house will have room for a trainer, though.

I thought LA was flat.

meant to do 4, ended up with 3.5. Was slightly late out the door, and got an untimely flat, so I turned around a little early.

still a solid ride tho.

It depends on the goal. If I'm doing sweet spot or lower I tend to prefer doing 2x20's on rolling terrain. 2x20's at FTP I prefer a steady climb.

I follow him on Strava, the amount of 20 min efforts he does is wild. Certainly works for him.

you have to train so long because you go too goddamn easy.

Check out the inside ride rollers. They're awesome.

By the Gulf it is; south of I-10 is either swamp or prairie. North of I-10 the terrain becomes rolling, more so the farther north you go. Where I usually ride the rollers have about 30 feet of elevation gain at ~3%, that up and down can really mess with you when you're trying to maintain steady power.

Leg strength training yesterday and 3 hour endurance ride today. Coach Fudgy had me do 20 watts over thekillerpenguin.

4x10 @90% with 2 min breaks in between. Felt good and kicked it up to 110% for the last effort.

I believe he does them around 85% though and with warmup/cooldown he's done in an hour. Five days a week and then he gets out on "fun" group rides on the weekend. Plus, he's been riding so long he probably has no power to gain and is just trying to maintain it.

30 consecutive years of racing experience helps a bit! he's pretty amazing, isn't he?

lots of folks couldn't take the mental toll of that training. the ability to handle it isn't universal.

kind of touches on a point that returning to a peak level (esp when you have like 20 years of jerseys) is different than reaching a level for the first time. also...phenotypes. some are TTers and train to support that; others could train that way forever (and get better) but wind up squandering their natural strengths.

I did that in what was arguably my best racing year (09). My back bone work outs were 3x20s, and weights the other days (trainer - weights - trainer). I won the spring series, the NJ state series, the track series, 35+ state crit, and medaled in the elite crit. I did some other kinds of intervals starting in February (we start racing in march). That winter I typically took saturday and sunday off. I was also doing a much higher volume than I'd do now. It seemed pretty effective.

At what % FTP were you doing that quantity of 3x20s? I guess it probably varied, but roughly?

It's hard to say as it predated my use of a powermeter, but…

my protocol was to go as hard as a could, and to track my distance/speed for each interval. I'd track each individual interval and the total for the set of three, and endeavor to improve them each week. Since I did them all on the rollers on the same resistance setting repeatability was highly probable

later tests indicate they were mostly at of above FTP (disallowing for changes in things like tires, and shift in the resistance, etc…)

3x20 @ 100%+ two or three times a week? Good lord.

i looked and it seems it was mostly 2x

recvoery week every fourth week. loads of time off

that's kind of my plan this winter. 30', 20', and 10' intervals until my eyes bleed. long rides when i can.

today was shockingly warm out. tempo commute, 4*10', tempo/z2 back to the office. easy commute tomorrow, last cross race of the season saturday.

FWIW I was worked up to 3x20's by starting at 3x10s -> 3x12 -> 3x15 -> 2x20 -> 3x20. Granted right now I'm riding 16 hours a day at a pace that would bore a randonneur to death, but my coach specializes in pain when the time comes.

Thanks. My cycleops magneto vibrates enough to be a concern even with 2 layers of carpet + a yoga mat + trainer specific tire. I'm fortunate my land lord loves the cycling stuff, like he insists I ride indoors even though he says he can hear it a bit. I was also able to coordinate riding times with my downstairs neighbor so I'm done before she gets home from work. But yeah...I don't want to cause more annoyance than I already do.

dumbed this workout down a bit, as it was killing me. Knocked an exercise out of each complex and dropped the roller work from Z4 to Z3 (low).

30 mins - Z3

COMPLEX 1 (4 ROUNDS)

Drop Knee Squat
Run Stance Squats
box jumps
single leg deadlift

COMPLEX 2 (4 ROUNDS)

bulgarian split squat
skaters
Box Jumps
single leg bridge

COMPLEX 3 (4 ROUNDS)

pistol squat
side lunge
box jumps
Rubber Band Walk. Forwards, Backwards, side to side.

30 mins - Z3

Sounds like he wants to hear it, know what I mean?
http://i.imgur.com/5KGgu.gif

Eric?

http://www.steelersgab.com/wp-conten...11/metcalf.jpg

12 x (30 seconds Z5 + 10 second sprint). I'll be working on this all winter.

^
Nice workout, I might try that out in a few weeks.

1hr this morning, 40w AP.

40!!!!!!!

Crashed on my commute monday. Rode yesterday 23 miles, leg feels better. This Saturday will be doing 150 miles with couple of friends

my bone/bruising has been feeling better every day. Yesterday I was hopeful to do the Saturday ride, but after a meeting yesterday I stood up and my left-butt totally cramped/spasmed. It's been that way since.

Cyclobenzaprine gives me weird dreams.

I want your job