Currently I ride every lunch time from work for about 40 to 45 mins at a steady but challenging pace....Amongst other things I also like do a ten mile time trial on a saturday morning on my mtb, on a route I have devised, as it gives me something to keep movtivated for.
I am wanting to do some stuff in my lunch time rides which will help me make improvements to my time.
I was wondering if doing some basic interval and/or aerobic threshold work would be of any benefit? Really could do with some guidance on this and suggestions of what would be useful in such a short time to do this work.
My first ideas were:
1. A ten min warm up followed by 20-25 mins of intervals on 3 mins on 3 mins off basis. at all out effort 10 min warm down.
2. A ten min warm up. 2x10 mins efforts at 90% effort and ending with a 10 min warm down.
3. A ten min warm up with a 1 x 25 min session at say 80-85% effort followed by a ten min warm down
I am also unsure about what sort of intensity to do intervals..Should shorter efforts be all out and longer efforts be more at my "race pace" so to speak.
Thanks ahead
Dan
I am wanting to do some stuff in my lunch time rides which will help me make improvements to my time.
I was wondering if doing some basic interval and/or aerobic threshold work would be of any benefit? Really could do with some guidance on this and suggestions of what would be useful in such a short time to do this work.
My first ideas were:
1. A ten min warm up followed by 20-25 mins of intervals on 3 mins on 3 mins off basis. at all out effort 10 min warm down.
2. A ten min warm up. 2x10 mins efforts at 90% effort and ending with a 10 min warm down.
3. A ten min warm up with a 1 x 25 min session at say 80-85% effort followed by a ten min warm down
I am also unsure about what sort of intensity to do intervals..Should shorter efforts be all out and longer efforts be more at my "race pace" so to speak.
Thanks ahead
Dan
