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  1. #1
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    Intervals on a road bike for mtbr training

    Hi, as the title says any good intervals for a road bike. I have a PowerTap, but only on my road bike. I want to replicate what I do racing off road on the road.

  2. #2
    DLd
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    Quote Originally Posted by cabbgage View Post
    Hi, as the title says any good intervals for a road bike. I have a PowerTap, but only on my road bike. I want to replicate what I do racing off road on the road.
    Sweet spot intervals are great. Sweet Spot Training | FasCat Coaching :: Cycling Coach for all Cyclists

    There are so many other good interval type workout you can do too.
    10 min warm-up, 2 x 5 minute threshold intervals, 5 minutes rest between, rest of hour endurance.

    xx min Tempo, followed by xx min Endurance, start with 20 minutes tempo, and fill the rest of the hour with Endurance, bump up the tempo interval by 10 minutes each time.

    Lots of good stuff out there.
    "Great things are not accomplished by those who yield to trends and fads and popular opinion."-Jack Kerouac

  3. #3
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    Intervals on a road bike for mtbr training

    Thanks Dld, I was thinking more to replicate the spikiness of power in mountain biking, those little surges of power needed to get over rock gardens etc.

  4. #4
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    Quote Originally Posted by cabbgage View Post
    those little surges of power needed to get over rock gardens etc.
    I think that ability is better served with very short sprints followed by near 100% recovery. It would be like performing plyometrics on the bike. Warm up for 10-15 minutes, and do the following:
    -10 pedal strokes all-out from a rolling start. Spin easy afterwards. Repeat every 3 min, for 8-10 total.
    -or do 10 pedal strokes all-out from a near standing start. Spin easy afterwards. Repeat every 3 min, for 8-10 total.
    Complete whatever time you have after sprints in Zone 2.

    Do these twice a week, say Wednesdays and Fridays. Powermeter is great for this type of stuff. Make sure it displays max power, that way you can try to better your previous sprint each time. Initially you may only break 800W and eventually start going 1000+,.....maybe.

    BTW, you'll still have to do your big engine stuff on other days: tempo, Z2, etc.
    Head Coach, Ben Lomond HS MTB Team
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  5. #5
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    Intervals on a road bike for mtbr training

    Thanks poncharelli, that's the sort of thing I've been looking for. Should I use a big gear, or whatever is comfortable after the ten strokes?

  6. #6
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    Quote Originally Posted by cabbgage View Post
    Should I use a big gear, or whatever is comfortable after the ten strokes?
    During sprints: whatever is comfortable, for sprints from rolling start. For standing starts, a bigger gear for strength improvement.
    After each sprint: Little ring super easy spin.
    Head Coach, Ben Lomond HS MTB Team
    www.utahmtb.org
    Cycling Team and local Club:
    http://www.roostersbikersedge.com/

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