Hey,

After losing much of the season with a broken collar bone, I've decided to focus in what's left of racing (six weeks) on three uphill TTs, ranging from 16-27 min riding time, gains of 900-1500 feet.

I've got in four weeks of good base and feel strong from the great foundation I laid before I broke the bone. I'm thinking on doing not much more than intervals, recover, race. Any suggestions for good intervals? I was thinking 2x10s, 6x3s, 10x1 mins, uphill, as three sessions to rotate through.

All comments appreciated.

Gaz

The fact that it's uphill doesn't really change the length of intervals.. maybe where I do them, but the race is still a matter of intensity over a set distance so the intervals should be the same as they would be for a 16-27 minute flat TT.. except that they aren't ridden on flat terrain.

If it were me, I'd forget about the 10x1s or anything that short. (1 minute intervals are great, but don't do a lot for TTs) You might get some benefit out of 3 or 4 minute intervals. I do 8x4s (at about 115-120% of threshold power) 2-3 times a month and they are some of the most beneficial intervals I do - they improve V02 and threshold power.

If I'm dealing with a 16-27 minute effort, my goal in intervals would be to have a total interval time longer than the race at a higher intensity... in other words If it's a 27 minute effort, I might do 6x5's at a wattage of 105% - 110% of the goal race intensity.. which would be a net 30 minutes at an intensity that's harder than I'll ride at during the race. I'd also throw in some longer efforts.. maybe 3 or 4x10 an even a 2x20.

Hey,

After losing much of the season with a broken collar bone, I've decided to focus in what's left of racing (six weeks) on three uphill TTs, ranging from 16-27 min riding time, gains of 900-1500 feet.

I've got in four weeks of good base and feel strong from the great foundation I laid before I broke the bone. I'm thinking on doing not much more than intervals, recover, race. Any suggestions for good intervals? I was thinking 2x10s, 6x3s, 10x1 mins, uphill, as three sessions to rotate through.

All comments appreciated.

Gaz

After losing much of the season with a broken collar bone, I've decided to focus in what's left of racing (six weeks) on three uphill TTs, ranging from 16-27 min riding time, gains of 900-1500 feet.

I've got in four weeks of good base and feel strong from the great foundation I laid before I broke the bone. I'm thinking on doing not much more than intervals, recover, race. Any suggestions for good intervals? I was thinking 2x10s, 6x3s, 10x1 mins, uphill, as three sessions to rotate through.

For 16-27 minute TT's, the most important factor for success is aerobic power so training should focus on this. To improve aerobic fitness, or functional threshold power, intervals from 10 - 60 minutes at a pace you can maintain for about an hour are most effective with total work time ranging from 30-60 minutes. Intensity can rise a little as interval length decreases, but it isn't necessay. You're just trying to accumulate time around threshold. Anything shorter will primarily train VO2max which is beneficial after a 10-12 week period of aerobic intervals, but you don't have time for that this season. So I wouldn't recommend them this year.

Ask them if you can do the course backwards....;-)

Good luck and try some long intervals with a good cadence...

Flash