Cycling Training Conversations: kJ Deep Rides, 1 Hour Power, Deadlifts, Winter Training Camp
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We continue the conversation around Craig's couch to Nationals, which has really just become a conversational flow about all things in a cycling training plan as he prepares for race season.
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Full training tips blog at: www.evoq.bike/blog
In this episode, we hit on a bunch:
What is the fast 30 interval, which includes some fartlek vo2max bangers.
kJ deep rides; I don't talk about this A LOT, but I talk about it enough. This is even really pertinent if you're racing gravel.
Structure on a free ride? When, how, and when?
10 minute bangers; love em. I just find them so applicable to racing.
Rolling between efforts at zone 2 or above, hitting 4% active recovery and 30% endurance as opposed to full on recovery; you’ll actually consume more lactate this way!
For a max watt 40 minute effort, would you rather go steady or ON/OFF with surges?
Am I doing 1h power or 10m and 30m power?
3 things I wish i knew when i started training: train vo2max, deadlift heavy, and use LactiGo
Craig’s max watt effort; he was just feeling like he wanted to crank out a 20-30 minute effort, and we said let’s GO! This starts at 18m30s
Winter Training Camp, minute 24; what to do at camp? But also, what to do after?
What does the upcoming spring look like for Craig? Intensive Aerobic, Lactate Shuttling…when will we hit VO2Max?
How do we make back up plans if the race schedule changes? Do we even need to change anything? Look down the line, what about a race sim?
Craig@EVOQ.BIKE
Brendan@EVOQ.BIKE
https://youtu.be/SKXwRMOw3eo