First, I am in Florida, so no jokes about how I got it easy. December through March can be very windy. I developed a great interval training for the wind. My route is basically to ride north or south into the wind, out and back. Here's the training. Out of the saddle, into the wind, huge gear 53 16/18. 15, 30, 45, 60-second pyramid with alternating recoveries - 5-15 minutes. If you can call it recovery, riding into a 15-20 mph block headwind! Avg. speed is around 15mph and 25 with the tailwind heading home. Great hill training, watts, endurance, heart rate.
Two Wheels
Stay Safe
Robert
"SPINMAN"
(01-29-2024, 09:57 PM)Jesper Wrote: (01-29-2024, 03:46 PM)SPINMAN Wrote: First, I am in Florida, so no jokes about how I got it easy. December through March can be very windy. I developed a great interval training for the wind. My route is basically to ride north or south into the wind, out and back. Here's the training. Out of the saddle, into the wind, huge gear 53 16/18. 15, 30, 45, 60-second pyramid with alternating recoveries - 5-15 minutes. If you can call it recovery, riding into a 15-20 mph block headwind! Avg. speed is around 15mph and 25 with the tailwind heading home. Great hill training, watts, endurance, heart rate.
I just had that type of ride (Gainesville to Starke FL) except the intervals were only at stoppages (8 over 26 miles); but I was riding into a 15mph headwind, and steady climb. I worked at 44T x 13, keeping my average speed @ 14.5mph into the wind. I did not do the return trip, but I probably would have averaged just over 20mph on the tailwind leg if completing a half century continuous ride.
So you know our windy winter. I did that yesterday 53/11 two minute interval shredding the legs. You got hills; I am all flat roads except for the bridges. Stay safe.
Two Wheels
Stay Safe
Robert
"SPINMAN"
01-30-2024, 03:13 PM
(01-30-2024, 07:18 AM)SPINMAN Wrote: (01-29-2024, 09:57 PM)Jesper Wrote: (01-29-2024, 03:46 PM)SPINMAN Wrote: First, I am in Florida, so no jokes about how I got it easy. December through March can be very windy. I developed a great interval training for the wind. My route is basically to ride north or south into the wind, out and back. Here's the training. Out of the saddle, into the wind, huge gear 53 16/18. 15, 30, 45, 60-second pyramid with alternating recoveries - 5-15 minutes. If you can call it recovery, riding into a 15-20 mph block headwind! Avg. speed is around 15mph and 25 with the tailwind heading home. Great hill training, watts, endurance, heart rate.
I just had that type of ride (Gainesville to Starke FL) except the intervals were only at stoppages (8 over 26 miles); but I was riding into a 15mph headwind, and steady climb. I worked at 44T x 13, keeping my average speed @ 14.5mph into the wind. I did not do the return trip, but I probably would have averaged just over 20mph on the tailwind leg if completing a half century continuous ride.
So you know our windy winter. I did that yesterday 53/11 two minute interval shredding the legs. You got hills; I am all flat roads except for the bridges. Stay safe.
A little kinder wind and temperature for today's 60km!
Two Wheels
Stay Safe
Robert
"SPINMAN"
Just curious how you do this interval training. I have a Garmin watch to keep track of mileage/stats but haven't used it beyond that. What's a good way to train, instead of just riding? I mostly choose hilly routes to get some challenges in but that's about it. Any pointers are helpful. Thanks
(01-31-2024, 10:40 AM)GirishH Wrote: Just curious how you do this interval training. I have a Garmin watch to keep track of mileage/stats but haven't used it beyond that. What's a good way to train, instead of just riding? I mostly choose hilly routes to get some challenges in but that's about it. Any pointers are helpful. Thanks
I learned most of my interval training as a Spinning instructor and Johnny G training for 25 years and adapted to outdoor cycling and vice-versa. I take what I learn from outdoor rides to indoor training. It involves, for the most part, heart rate training in different zones. Endurance, strength, race day, and recovery. Yes, recovery is an important part of intervals. It's important to know your resting heart rate and your max HR. After that, you can curate your own interval training for your goals. My own training right now is big-gear, low-cadence, HR at AT (anaerobic threshold). Since I have no hills to challenge me in Florida, that's what I do indoors and out, so I'm ready for my travel to the mountains! Occasionally, I'll do high-cadence training as well as max HR sprints.
Two Wheels
Stay Safe
Robert
"SPINMAN"
Oval rings are a must for me. I'm constantly traveling west, which is where the wind blows from constantly.
I'm also constantly climbing Ohio hills.
Oval rings really bring those challenges within grasp with the extra drive they provide.
Have you thought about training with a parachute? I had once, but the thought of it alone kinda drains me when I'm already constantly against the wind and uphill. The conditions I face can be grueling alone.
That sounds intense but really effective! I’ve used a similar method but with some variations. For me, it’s been helpful to switch up the intervals a bit and add some longer, steady efforts in the wind too. It builds not just strength but also mental toughness. Just be sure to stay hydrated and adjust your bike setup for comfort since those long rides into the wind can get pretty tough on the body.
I live 200 metres from the sea. It's almost always windy and it really sucks. Turns what would otherwise be beautiful, gentle cruises into exhausting battles.
Did a short 22-mile ride yesterday, much of it on a local 3km (1.86mi) outdoor track. Had to deal with a steady 19mph wind. Ugh!