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Post by mark romeril on Nov 30, 2006 19:08:42 GMT -5
Personaly, i feel that they are usefull. But i have read conflicting reports. They are too submaximal to improve anaerobic systems of strength, and are too high in intensity to make for improving endurance. I find that it most closely resembles a race, minus climbs breakaways....getting dropped...etc. Im just unsure.....any thoughts?
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Post by Aaron on Nov 30, 2006 20:32:48 GMT -5
Tempo workouts are for refining pedal technique in general terms. Getting used to spinning at tempo gives you a feel for different cadences. Its a specialization exercise for a specific component of cycling.
The best simulation for a 2hr race would probably be a 2hr high intensity ride (80%+ of MHR) with intervals (90%+ MHR) mixed in.
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Post by mark romeril on Nov 30, 2006 20:48:48 GMT -5
Ill keep that in mind.... though, race prep is very far away. im still slapping on the base.
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Post by t on Dec 1, 2006 21:25:22 GMT -5
according to where you look tempo rides are typically done w/ a lower cadence than would usually be recommended for daily riding as to build leg strength and teach you to grind when need be. ex. you would do a 60min. ride w/ a cadence of approx 75 rpm and your HR around 85% of tested avg. It is a strength excercise that will benefit your aerobic system as well ... it is in that area of ''medium intensity'' but the muscular strength benefits are likely high. Its a great workout but you cant JUST do tempo rides. You need balance.
Personally I have a problem of excessive weaknes ... by that I mean I rely HEAVILY on spinning a high cadence (my tt avg cadence is 100). always. If i get forced to push a gear I tire easily and pop off the back. hence, tempo rides would be a great addition to my training regimen.
tempo really shouldnt represent a race ... that would be a much higher heartrate. ex. chin picnic criterium ... if I dared to glance at my HR it was approaching 190 the whole time ... my tt avg HR is around 179-180. Granted that was a crit but similar (HR closer to tt avg ...) tends to apply to road races. Tempo rides are far below time trial pace ... perhaps you are doing them too hard? how do you set your HR ranges?
High intensity intervals, sustained power intervals, over under intervals, steady state intervals ... all of these types of intervals are great ways to prep for any type of racing and riding. They just need a sufficient muscular and aerobic base to build off of.
in my humble opinion (and really ... who am i to offer advice?? haha ... pack fodder speaks up!!) tempo is good. do them. but make sure you take the time to test yourself prior to your workouts and that you do them at the ride cadence and intensity ... with a focus on no interruptions.
and i KNOW ive said this to you before mark. you want to be better. just ride more. plain and simple. you want to crush in a two hour race? ride 3-4 hours every day w/ proper intensities, nutrition and rest. come finish you will be settling in comfortably while the rest of us schlubs hack and cough our way across the line. get up early (6am) and ride before work. or get a light and ride till its dark after work. hardman. belgian style.
wwtbd (what would tom boonen do?)
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Post by mark romeril on Dec 2, 2006 21:39:45 GMT -5
Ahhh, the slower cadence was what i was missing, i have been trying to tune my pedal stroke of late and it kindof ran off with my focus. To keep it in perspective...intensity and duration are more vital than pedal stroke. Regarding the zones... I have my zones down according to Friel's book, and there is a zone that is titled 'tempo', and ive been going off of that. as to a I have a verygood idea of where my lactate threshold is, but they have all been self tests... so the results are questionable.
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Post by t on Dec 3, 2006 8:28:25 GMT -5
actually a key component of the workout is cadence so keeping your HR in that zone, riding uninterrupted for x mins AND keeping your cadence around 75 are all critical aspects of a tempo ride. w/out the lower cadence you aren`t building the muscles and pushing the gear which is really the underlying point of the whole workout.
tempo rides will help in bringing your gym gains to the bike due to the lower cadence and the recruitment of different muscles. you`ve got to just think of it as covering all your bases. you want your body to be able to respond to any change in pace, cadence etc... and doing longish rides at a completely different cadence ... good way. knock you out of your comfort zone. and you get the aerobic benefits of a longish ride at medium intensity. again ... dont wanna be there everyday ...
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