Richmond Puke Interval Training - Wednesday evenings?

Haven't been to RP in ages, haven't ridden on the road in months!
Might go and do some AE work tomorrow :(

a&e?

hope we are not insinuating that rob is a paedo bear

2X 20 "ish" (TM) FTW!
Recipe: start at Robin Hood gate and TT anti-clockwise to the top of the big hill, rest down the hill and bimble left into the little road (at the Robin Hood roundabout) to waste the requisite amount of time (5 or 10min total), then do it all again.

So you get 17-27 min of hard work , then a 5 or 10min rest between efforts. Quite useful for almost all road riders and track-enduro type at some time of the season

I get my coached riders to NOT TT down the big hill- just silly and not safe etc, you can run on powermeter if you have one, or HR or PE and a stop watch to track progress over time and to see if you're fairly consistent over the 2 efforts.

If you're on PE, then the challenge is to keep the effort (HR, workrate, pressure on pedals etc) steady and to judge the first few to be at a sustainable level.
My 2p.

Excersise bike will make it easier, bur really is boring, and unless you're racing, that final 5% is not too important.

That said i've just got back from rowing 2000m on a machine so I can't speak.

Also, apparently, 1:00/0:30x5 = best for building overall intensity, and power, but its pretty much impossible to do.
But short work is good for improving heart rate, power, whereas 2x20 min will be good for improving base rate of fitness, loosing weight etc.

I don't have a clue how this relates to intervals but I've just done 3 laps of this route. The only heavy traffic is on the roll down Shooters Hill, otherwise a nice quiet route.
Still had the granny ring left on the last lap so may try to up it to 4 or 5 laps next time.

so is anyone up for this tomorrow

mattha is busy

i have physio appointment in the afternoon so can make it back for this if there are others who want to play

Nope, I'm doing proper racing. :-)

Ditto.

Beth.

Don't start all that again, you fat cunt.

Suck my hill climbing prowess you fat trackie.

is beth ditto hippy in drag?

I've done drag and I look heaps better than her. It's my firm cyclist buttocks. Sorry GA2G.. it's true.

YouTube- Divinyls - I Touch Myself

@hippy - delete post #65 before GA2G sees it!

@hippy - delete post #65 before GA2G sees it!

Fixed.

does that mean that ga2g should list on on the "i'm not gay but if i were i'd yentz this bloke" thread

and heaven forbid we brink this back on track

scherrit - what %of max heart rate should we be looking to achieve on the 20 20 workout?

Why not try 85% to start with, and take it from there? The first 5 mins should feel pretty easy, but it's deceptive in the long run.

Yeah, I do mine around the 90% mark. That's just where this fat bastard's threshold is around.

it just sounds utterly horrible

may have to wait for the weekend or thursday

am thinking moral support/someone with a defibrillator might be an idea

it just sounds utterly horrible

may have to wait for the weekend or thursday

am thinking moral support/someone with a defibrillator might be an idea

If you do this at the week end. I will bring the ambulance just incase!

just checked my garmin records

198 was my highest hr last year, 187 this year

so using this year its maintaining 168 for 20 minutes

i will surely die