Long ride - hilly or not?
I have two main options to choose from for the weekend long rides...1) basically flat, or 2) mostly hilly.
The training plan has specific targets on goal watts, etc. if I ride the flat run, it's pretty easy to keep to the workout in the training plan. When I do the hilly run however, it's impossible to keep to the plan. Either watts are very low with big descents...or higher while climbing.
The question I have is should I just divert from training plan on hilly ride? So for example...perhaps one day do flats, keep to program. Second day, hills and just ride hard?
A race is Madison which is a hilly course so feel hilly training would be useful.
Appreciate thoughts.
Dawn
The training plan has specific targets on goal watts, etc. if I ride the flat run, it's pretty easy to keep to the workout in the training plan. When I do the hilly run however, it's impossible to keep to the plan. Either watts are very low with big descents...or higher while climbing.
The question I have is should I just divert from training plan on hilly ride? So for example...perhaps one day do flats, keep to program. Second day, hills and just ride hard?
A race is Madison which is a hilly course so feel hilly training would be useful.
Appreciate thoughts.
Dawn
0
Comments
Only thing flat around here is in my basement.
If I were in your shoes, I would spend most of the workouts using the flats and learning to hold X watts for Y minutes.....throughout, consistently.
Then, once I had enough time holding watts for 20' repeatedly, I'd practice it on the hilly course. It will prove invaluable in September.
Notes about my longer rolling hills rides.....
Accept that Pnorm will be a bit lower. I have found that it is easier capping my effort at FTP or a little over on the ups than REALLY hammering on the downs just to keep my watts within 20-50 watts on the low side of the FTP. BUT, it is still work and work will pay off. So what if the Pnorm for that 20' was a bit low b/c of all of the downs? Doesn't look good in the journal, eh? Boy, that stinks. The body doesn't make a note of that. It just knows the work was done.
So, if you want pretty intervals, stick to the trainer. Next best thing, your flat roads. [Make a note of RPE and HR's] Then, feel free to hit the hills and watch the watts on the ups and press the RPE on the downs.
*numbers outside also have to suffer due to stop signs, stop lights, car interference, etc. Meaning, outside numbers are rarely perfect.
What races are you doing this year?
Dawn
Good luck at IMMoo!