Speed work - Bike

miller82

Its getting closer to race time, so i'm just wondering what sort of sessions people do on the bike to improve that bit of speed now that the endurance is hopefully there.

Also, do most stick with the turbo even as weather/light improves ??

Daz1214

As much on the road as possible and plenty of interval sessions

tunney

miller82 wrote: »

Its getting closer to race time, so i'm just wondering what sort of sessions people do on the bike to improve that bit of speed now that the endurance is hopefully there.

Also, do most stick with the turbo even as weather/light improves ??

Probably should be doing speed work all year......

On the turbo as hard efforts on open roads too dangerous.

mossym

have 3 bike sessions in a week

Long bike - outside all year round if weather is anyway permitting, turbo if not
Easy ride - turbo in winter, outside for summer
over threshold/interval session - turbo all year around, these hurt too much to be trying to think about your surroundings, plus better effort at keeping the intensity steady on the turbo

any extra bike sessions are outside

miller82

mossym wrote: »

have 3 bike sessions in a week

Long bike - outside all year round if weather is anyway permitting, turbo if not
Easy ride - turbo in winter, outside for summer
over threshold/interval session - turbo all year around, these hurt too much to be trying to think about your surroundings, plus better effort at keeping the intensity steady on the turbo

any extra bike sessions are outside

yeah would be similarish to what i have been doing.
standard interval/pyramind turbo session for the threshold one ?

mossym

miller82 wrote: »

yeah would be similarish to what i have been doing.
standard interval/pyramind turbo session for the threshold one ?

usually some cadence work, so builds, then something like 4*x or 3*x over threshold. enough to make the legs burn and the body shake by the end:)

BennyMul

miller82, do you have any local cyclists to train with, or local races to jump into,
these will help with speed work.

trinewbie

tunney wrote: »

On the turbo as hard efforts on open roads too dangerous.

:rolleyes:

Sugarloaf - Roundwood or towards Embankment - Balintglass are perfect for long TT pieces. Embankement-Blessintgon-Balintinglass is my preference.

Taylors -3rock masts for anything from short hard reps to long threshold / big gear work.

Agree with tunney, intensity should be all year around, session this time of year for me would depend on you target race. Short races, shorter pieces (eg 5x5@ 120% FTP or tabata session), long race, longer pieces (3x20@92-95% FTP).

miller82

BennyMul wrote: »

miller82, do you have any local cyclists to train with, or local races to jump into,
these will help with speed work.

theres a few cycling clubs in the area. was going to go down that road earlier in the year, but cant see myself doing it now