Going hard or going home

abv8

This title should attract a lot of views

Currently i am training 3-4 times a week on the road, between 1 and 3 hour sessions, and twice in the gym (high rep weights + spinning interval training).

I am finding that on group rides, i can find it hard to keep up when speeds average 50 km/hr, due to so much lactic build up and non stop pumping that my body says "no". So I have started doing some spinning classes, trying to work at close to max heart rate for 45 min +, (through intervals though).

How long do I need to train at ~90% max heart rate to increase lactate threshold. I have read other posts on this matter but a clear concise explanation would be nice. I am assuming that working at this intensity is VO2 max? How important are training sessions at this level of intensity?

Cheers

2LAP

Here's a couple of questions...
1. You appear to do a lot (particularly with the weights), do you have a chance to recover?
2. With one week between weights sessions do you feel you rest for too long between two sessions (i.e. few rest days would allow better improvment).



When in the bunch spin quickly and keep close to the riders in front to take advantage of the slip stream.

Spin classes are great, try and get your position to your bike as close as poss. And give them some stick.



To raise your LT work at LT for between 1 to 4 hours, LT is actualy quite slow but talked about a lot because it is so closely associated with performance in evernts over 10 minutes to many hours. Its likely to be far less than ~90% HR unless you are very well trained in this respect.

Another session is to ride at the HR you can maintain for a 10 mile TT (i.e. TT pace/HR/power), do 2 blocks of 15 to 20 minutes with an equal block of recovery in the middle.

As cardiac output (the amount of blood your heart pumps in a minute) is a component in VO2max, your VO2 max is likely to occur at arround your maximum Heart Rate! You can maintain this for 6 to 8 minutes when trained and motivated, but its better to do 4 blocks of 4 or 5 minutes with long rests (greater than 4 or 5 minutes) as this will allow you to accumulate most time at this intensity!

Spinning is a great session as it alows you to train from all intensities from LT to above VO2max in a single session. But only if you try hard. This type of training is essential for most endurance riders and will bring on the fastest rate of improvement for least time on the bike!!!!!!!

abv8

2-Lap, Thank-you for your articulate reply, i am now in the process of possibly changing my routine for the better. Just to answer a few questions:





My physio recommended that i integrate weight training as i had a weak vmo muscle on my right quad causing slight lateral tracking symtons. But you are right, recovery from a weight session usually means a slack ride the next day!



I agree, but how else do I incorporate resistance training into my cycling training. I feel that resistance training has many benefits, i feel that using resistance training for my legs can also help increase my lactate threshold, as well as keep stability of the quadriceps and hamstring which is vital. Any opinions on a suitable all round program?

Just one more question for you 2-Lap, i have noticed that you offer good advice to training on these threads...just wandering what you do?

Cheers.