Trying to do things right

After the terrible feeling after my 50+km ride Hilland - Lindås - Hilland a week and a half ago I decided to take my workouts more serious and do a bit of research about how to do my workouts "correctly". Using Google there is an wast amount of information and opinions about how to get the best out of your workouts. For me it is important to be critical to the sources and then choose a training program that I know I can follow through, if not I will end up finding excuses NOT to follow the "program".

However, it quickly became quite clear that the majority of the information points towards 3 different sessions I should do:

1. Hill intervals
2. Long steady rides (LSR)
3. Tempo sessions

So here is my plan:

1. Hill intervals:

I will do two different hill interval sessions

A) 4x4 min interval session in the short climb up towards Sæbø
B) 3x15-20 min session in the climb from Trengereid to Gullfjell

Both session should put my HR way into zone 3

2. LSR:

For my long steady rides I will continue with my ride from home and around Bøvågen. What is important is to keep the HR in zone 1 as much as possible. I am not able to do it for the entire ride as my HR goes up into zone 3 during some of the climbs. These rides are important to improve endurance and to make my body used to being on the bike for hours at the time.

3. Tempo sessions:


A good tempo workout should, as all workouts, consist of a 10 to 20 minute warm.

For the tempo workout I will do 3 sessions 10 minutes long. After each 10-minute session I will pedal at an easy pace for 3 minutes. It is important to keep a high cadence throughout the 10 minute tempo sessions. I guess I need to buy a cadence sensor that I can attach to my Garmin Edge 500 to keep track of my performance in terms of cadence.

HR should be between 75%-85% of maxHR during the 10 minute sessions.

I will then finish with a cool down period of 15 - 20 minutes.