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How much is too much?
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dforbes
Nov 20, 09 9:31
Post #1 of 11 (839 views)
How much is too much?
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Looking to work my vo2 this winter and am starting to get back into a routine. I have my estimated ftp and all zones figured, so now I want to get going on basic workouts like 30 on, 30 off. How many do you do? Do you go until you cannot hold your zone 5 power anymore for the length of the int.? Thanks!
tigerchik
Nov 20, 09 13:14
Post #2 of 11 (695 views)
Re: How much is too much? [dforbes]
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vo2 intervals should last about 5 min in duration
what's 30 30? seconds I hope?
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mmm, pi!
AndyPants
Nov 20, 09 13:26
Post #3 of 11 (676 views)
Re: How much is too much? [dforbes]
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If you mean strides/striders by your "30 on 30 off" reference, those are great for working on your foot speed/turnover, but certainly not your VO2max.
I did some today, I try to do them at the end of my aerobic (steady) runs. They are great!
If you want to work on your VO2max, do something like 4x1200m at your 10k race pace with some recovery jogging between (or your 5k, whichever suits your zones/needs). My fave is 4-5x(6min at open 10k race pace + 2min recovery).
AP
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"How bad can it be?" - SimpleS
dforbes
Nov 20, 09 17:11
Post #4 of 11 (592 views)
Re: How much is too much? [AndyPants]
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Maybe I didn't explain enough... I'm only in the pre "prep" phase, which means I'm starting before the beginning! I'm not planned to do anything "A" priority until September, but because I know I will have time constaints in Feb (3rd child!) I want to really ease into things. But, I thought that vo2 work weather on the track or the bike, were short bouts, no more than about 3 minutes on with the same recovery time, but done many times over because you can get more in than just 4-6 bouts and having done more work. If stretching out the time, and decreasing the rest, aren't you working LT? You can't do as many intervals, not as much work at lower intensities. I never considered a 10k to be a vo2 max race, but the equivalent of a 40k TT which I thought was a LT race with the bike. Maybe I need to do more reading... am I wrong. And yes, I meant 30 seconds...
IRONwolf
Nov 20, 09 18:11
Post #5 of 11 (532 views)
Re: How much is too much? [dforbes]
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if you get DR. Phils book, he recomends the 30/30 for vo2 work on the bike, I have had good success with 5-7 sets of 5 mins each doing 30on/30off. THe on should be like (I forget the exact #) 110ish% of ftp, maybe more, im drawing a blank at the moment, but on the bike, 30/30 is a good start. The EN guys also recommend this.
As it turns out, what you have is less important than what you do with it...
-Bernd Heinrich, why we run
dforbes
Nov 20, 09 19:25
Post #6 of 11 (480 views)
Re: How much is too much? [IRONwolf]
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I see we enjoy the same reading material... exactly where I'm coming from. I'm also from a running school of thought where 200's on a minute cycle work extremely well also in this case if you're really looking to bust your ass. Thanks for the input everyone, it is always good getting other's perspectives on training, especially this time of year.
IRONwolf
Nov 20, 09 19:35
Post #7 of 11 (464 views)
Re: How much is too much? [dforbes]
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I used to do a workout that was 20x200, I ran well the years I did that regularily.
As it turns out, what you have is less important than what you do with it...
-Bernd Heinrich, why we run
dforbes
Nov 20, 09 20:31
Post #8 of 11 (415 views)
Re: How much is too much? [IRONwolf]
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Yeah, 5 years ago for me, those speed days are now over!
tigerchik
Nov 21, 09 3:49
Post #9 of 11 (327 views)
Re: How much is too much? [dforbes]
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In Reply To:
Maybe I didn't explain enough... I'm only in the pre "prep" phase, which means I'm starting before the beginning! I'm not planned to do anything "A" priority until September, but because I know I will have time constaints in Feb (3rd child!) I want to really ease into things. But, I thought that vo2 work weather on the track or the bike, were short bouts, no more than about 3 minutes on with the same recovery time, but done many times over because you can get more in than just 4-6 bouts and having done more work. If stretching out the time, and decreasing the rest, aren't you working LT? You can't do as many intervals, not as much work at lower intensities. I never considered a 10k to be a vo2 max race, but the equivalent of a 40k TT which I thought was a LT race with the bike. Maybe I need to do more reading... am I wrong. And yes, I meant 30 seconds...
VO2 max is 3-5 min intervals IIRC. Yes if you increase that and decrease the rest you are working @ threshold pace.
5k is run close to vo2 max, 10k less so.
_____________
mmm, pi!
kdw
Nov 21, 09 4:43
Post #10 of 11 (292 views)
Re: How much is too much? [dforbes]
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More than 8% of your weekly mileage, (according to Daniels) would be too much.
dforbes
Nov 21, 09 6:31
Post #11 of 11 (237 views)
Re: How much is too much? [kdw]
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Yes, thanks. I have read his books on this for running, I was just fuzzy with the bike, I don't know if that follows the same rule. Or, if I am using power, should I shut it down after I cannot reach my desired wattage, which I think I just answered my own question.
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