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Metalheadbikerider
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Discussion Starter · #1 ·
The last Tuesday Workout thread started by LMN was helpful. I am also curious what others do for tempo workouts this time of year. This is what I did on the trainer last night:

5 min Warm-up spin
3 x 1 (1 minute rest) high cadence speed intervals
5 minute tempo+ warm-up
3 minute "rest"
45 minute tempo
5 minute warm-down
 

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Most of my lengthy tempos are in the 'Sweet Spot'...roughly 280 watts. These tempos will last 60-90 minutes non-stop. During the weekend, the rides will be longer (3-5 hrs)....and the power dropped to +/- 250 watts.
 

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I've done all sorts of tempo workouts:

10 on, 5 off. repeat several times
20 on, 10 off . repeat a few times

Also like cadence variations.

While staying within the tempo zone:
-do 5 minutes at your natural RPM,
-then 5 minutes +10,
-then 5 minutes -10.
Rest 5 minutes.
Repeat.

RPM variations is a great way to keep your mind occupied during the indoor drudgery.
 

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Metalheadbikerider
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Discussion Starter · #4 ·
Follow-up

KERKOVEJ said:
Most of my lengthy tempos are in the 'Sweet Spot'...roughly 280 watts. These tempos will last 60-90 minutes non-stop. During the weekend, the rides will be longer (3-5 hrs)....and the power dropped to +/- 250 watts.
Ever do them on back to back days? How many tempo sessions per week are you doing?TIA
 

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being new this year to "formal training", I apologize for asking the newb question: if endurance workouts are zone 2, is a tempo workout defined (if using a hrm) by riding in zone 3? Is that the only qualification for a tempo workout? thanks
 

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Metalheadbikerider
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Discussion Starter · #6 ·
Yes.

bellullabob said:
being new this year to "formal training", I apologize for asking the newb question: if endurance workouts are zone 2, is a tempo workout defined (if using a hrm) by riding in zone 3? Is that the only qualification for a tempo workout? thanks
Zone 3. No apologies needed, we were all new to racing/training at one point.
 

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free-agent said:
Ever do them on back to back days? How many tempo sessions per week are you doing?TIA
Back to back......usually no. Shorter higher wattage tempos usually on Tuesday and Thursday. Longer and lower wattage on Sat and Sun. Keep in mind this varies on the time of season....race goals....fatigue.....etc, etc.
 

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This week's Tuesday workout consisted of dinner out with my brother who was in town.

I've done a lot of stuff similar to what KERKOVEJ is doing. One weekday on bike workout is divided up between a long tempo burn (warm up, then start at ~270 for 25', kick it up to ~290 for 25', then cool down). The other one has shorter intervals - 5' at ~290 and then down to ~240 for 5', repeating the cycle for 45' and then cool down. Monday is generally yoga and lifting, Wednesday is lifting, Friday is off. Since the weekends have been so brutal lately (all things relative - a lot of you guys would think 20 deg F is balmy, but I don't) I've been focused on 2 or 3 x 20s one day, and then another ~ hour at tempo the other. Also hit up a yoga class once on the weekend.

This current week I am transitioning to more intense intervals and trading out lifting in favor of plyometrics. I'm a little concerned about getting enough rest but we'll see. The weather has finally broken a bit so will get some quality time outside this weekend.
 

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free-agent said:
The last Tuesday Workout thread started by LMN was helpful. I am also curious what others do for tempo workouts this time of year.
My new fav is to pick a wattage in the tempo range (lower watts if I've got some time to kill, higher sweet spot wattage if pressed for time) and just hold it until your perceived exertion goes a notch above what your legs are actually doing. Basically hold till it hurts.

Next time out, try to extend the time at that wattage level by a few minutes. Or keep time the same while upping the watts.

In general, I find that anything below threshold/time-trail pace doesn't really warrant intervals and you get better results by 'just riding' at tempo levels for extended periods of time. YMMv.
 

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Right now one of my favorites is a 4x12 @85-90% with 3 minutes rest. Throw in a warm-up and a cool down and you have a nice hour and half workout.

In side I mix the interval up with different cadences and standing and seated work. Outside I like to spend half the interval on flat terrain and then lead into a climb.
 
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