Oct 5th rides

[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