Oct 5th rides

[Kano]

Warmed up for 20 minutes, with a few spirited bouts to get the legs ready. Then did 3 x 20 L4 intervals on Tramway Hill. These were so much more productive than just 2 days ago. I paced myself smartly and just seemed to do better riding for a prolonged period at LT.

Cassandra, I saw your similar post yesterday, or maybe the day before? And I'm wondering -- I'm pretty sure I get the 3 part of your 3 x 20 L4 intervals on the hill. That means you did it three times, yes? The rest, though? Please explain what you mean, and how this works to help you with climbing and being at LT -- lactate threshold, right?

Karen in Boise

[Cassandra_Cain]

Cassandra, I saw your similar post yesterday, or maybe the day before? And I'm wondering -- I'm pretty sure I get the 3 part of your 3 x 20 L4 intervals on the hill. That means you did it three times, yes? The rest, though? Please explain what you mean, and how this works to help you with climbing and being at LT -- lactate threshold, right?

Karen in Boise

Hi Karen - hope I can clairfy

It was the day before, believe you me, I would not forget

3 x 20 L4....means this...

3 times obviously
20 minutes each effort (with 5 minutes of easy spinning, ie....going down the hill, between each 'rep')
L4 is a power zone which ranges from 91-105% of the power I can produce for one hour. Doing intervals @ L4 is a great way to increase your sustainable power. In simple terms, it means you go faster, for longer. As an aside it also raises your Lactate Threshold, letting you work at a higher percentage of your aerobic capacity.

LT, is as you guessed heart rate, but I no longer train by heart rate - I observe it more for cross reference and analysis.

If you have any more questions about power training, just ask and I'll try to provide a semi-intelligent answer - not easy, but I'll do my best

[Kano]

L4 is a power zone which ranges from 91-105% of the power I can produce for one hour. Doing intervals @ L4 is a great way to increase your sustainable power. In simple terms, it means you go faster, for longer. As an aside it also raises your Lactate Threshold, letting you work at a higher percentage of your aerobic capacity.

Oh MY! you can ride up hill for 20 minutes at a crack? I'm impressed! OR maybe I'm just doing it all wrong yet, and will get the hang of it.... So, this L4 power level -- it sounds pretty challenging, like, if I can ride at say 15mph for an hour on the flats, to ride close to that on a hill for 20 -- that ain't happening, maybe until I'm 80. I guess one starts small with this, but the concept is intriguing! (or I'm slightly nuts)

Karen in Boise

[Cassandra_Cain]

Oh MY! you can ride up hill for 20 minutes at a crack? I'm impressed! OR maybe I'm just doing it all wrong yet, and will get the hang of it.... So, this L4 power level -- it sounds pretty challenging, like, if I can ride at say 15mph for an hour on the flats, to ride close to that on a hill for 20 -- that ain't happening, maybe until I'm 80. I guess one starts small with this, but the concept is intriguing! (or I'm slightly nuts)

Karen in Boise

LOL - give yourself a little bit of credit Karen

You know, seriously though, there are hills and then there are hills. We have stuff here ranging from 1% to sections that are 20%+. I bet you could do 20 minutes of hills given a reasonable grade and low enough gearing. It isn't any harder really, what makes it feel harder for many is that they run out of gears and end up having to use more power than in the flats AND the fact the on hills you can't coast.

Well I think most of us are slightly nuts, but I figure that's a good thing

[uk elephant]

Did a short ride before lunch to avoid the major rain forecast for the afternoon. Stopped a couple of times for seat adjustments. Still can't quite get comfortable. May try putting my old seat back on the bike this week-end, and if it's still not good I may have to cave in and buy another seat. Other than the seat problems the ride was fine. No major speed records, but a steady pace. Just over 12 miles total.