VO2 Repeats, in hilly country

stephanb

Still getting used to outside workouts on my bike here in hilly western Wisconsin.  We have some hard longer hills and many rollers and shorter hills.   My workout today calls for 2 1/2 hrs, with 2 x 15 ftp, and 5 x 1.5min  vo2,  remainer, zone 3.

Does it make a difference if I hit the 5 VO2 throughout the ride at different rollers and different times lets say, or is it better to just stop during the ride and do hill repeats on one hill with the shorter resting times between and then continue with the rest of my ride at zone 3.

Does this make any sense?  

This is the route I'm going to try.  I looked for a way that would not have quite as much elevation change.  It puts me on a couple busier roads since those tend to be flatter.   

https://www.strava.com/routes/2063277

 

Al Truscott

Two theories. First, part of the value in the VO2 repeats is the fatigue factor from the incomplete recovery. Those last couple of intervals are when the muscles get the message to grow more fibers and mitochondria in order to handle the stress better next time. I think that makes sense for the mid week intensity specific workouts.

Second theory, for these weekend/longer rides: just work with what the terrain gives you. A different kind of stress, but mixing up the effort while having "fun" is a great mental six pack builder. Also lets you ride with a group more easily, which has its own benefits.

stephanb

@Al,  @John,  thanks for the information.  I finished my workout,  2hrs 30 minutes.  3100 ft climbed, 46 miles,   IF .086  NP246 (my ftp is 286)

Felt strong,  I hit VO2 on several hills throughout the ride, and had fun on some rollers going VO2 for 30" - 1' with a short rest before the next one.  Here is the trainingpeaks info.  One thing that helps me with power numbers is that I am a big guy going up the hill, almost impossible not to hit VO2 for me. 

Felt really good.

http://tpks.ws/60gV

 

jreville

Great question Stephan. I have wondered the same because I find it hard to be consistent with the workout while riding the rollers we have here in NC. I've been doing the interval work on the trainer then rolling out the door to do the steady work outside. It lets me get started before sunrise and then hit the road before it gets too busy. I haven't tried the interval work on the road yet. Like the consistency of the trainer.