Gazzo
Reged: 09/04/2008
Posts: 4
|
|
Hi everyone,
I am trying to follow the 7 hour fitness plan and I was wondering which is best to do for the interval training, flat out spinning or flat out pushing a larger gear.
The area where I live doesn't really have any flat roads where you can do say 6x1 minute intervals so the intervals are done on a slight incline, albeit not much of a one.
If I spin in a lower gear or push a larger one my heart rate increases to about the same rate either way so I was wondering which technique is the best?
p.s. I'm still concentrating on the not throwing up technique at the moment but hopefully that will improve over time.
Thanks,
Gary
|
watchyourback
Reged: 16/04/2008
Posts: 119
|
|
wtf is the 7 hour fitness plan??
|
notguiltyyourhonour
Reged: 27/04/2008
Posts: 184
Loc: Essex
|
|
It was in the cyclingweekly health and fitness for cycling magazine a few weeks ago. It's a fitness plan designed for people who only have around 7 hours to spare for cycling in a week.
|
Gazzo
Reged: 09/04/2008
Posts: 4
|
|
Aye, 7 hours, although not quite making the 7 hours yet.
|
bigoldsideofham
Reged: 23/12/2007
Posts: 1077
|
|
In the spinning rest phase i spin(80-90rpm) a light easy gear and in the 'work' part i spin the biggest gear on the machine as hard and fast as i can (90-120rpm).
|
Gazzo
Reged: 09/04/2008
Posts: 4
|
|
Thanks Big,
I'm out tomorrow morning so I will give it a whirl in a bigger gear, it's 10 x 90 second intervals so fingers crossed.
Thanks,
Gary
|
massi
Reged: 03/06/2008
Posts: 73
Loc: somerset UK
|
|
I think your best guide is perceived effort rather than any formulae as everybodys fitness, strength and physiology is differant.
Your ideal cadence is likely to be related to the pre-ponderence of fast or slow twitch muscles you have which varies from person to person.
I have a very high % of fast twitch muscles which suits short explosive efforts and pushing big gears
Edited by massi (12/06/2008 22:22)
|
Scouser
Reged: 17/02/2008
Posts: 262
Loc: N Wales
|
|
I sort of find I have a natural cadence. To try something recommended comes to me as unnatural and hard to sustain. I have struggled over the years to accept the 'recomendations' of particular rpm's.
|
scm
Reged: 24/06/2006
Posts: 1232
|
|
Things that are "natural" are actually only "habitual". Most things feel strange and unnatural if we attempt something we're not used to, but all habits can be changed and pedalling cadence is no exception! I used to be a big gear cruncher, but when I got a turbo and could easily monitor my cadence I managed to change the pedalling habit of a lifetime and can now maintain high 90s with ease.
|
kieran
Reged: 11/07/2007
Posts: 494
Loc: currently in toronto.
|
|
after a long winter on the trainer i spin at around 100-110rpm.
i find it natural and easier but i`m trying to cap it sometimes when the pressure is on i will be going at around 120 when really i wonder if i would be better simply shifting to a harder gear.
trial and error anyway in general i feel better at a higher cadance than a lower one.
--------------------
bianchisattva
|
johnstrac
Reged: 05/11/2006
Posts: 455
|
|
A question for turbo users as I'm not one.
If during the winter you can pedal at 100+ cadence does this transfer to the road when you strat going out ?
This is an honest enquiry.
--------------------
Nobody wins unless everybody wins.
|
scm
Reged: 24/06/2006
Posts: 1232
|
|
Yes.
|
bfergie
Reged: 19/04/2008
Posts: 1622
Loc: Wickerman land,Scotland
|
|
YES 
--------------------
VOTE PENGUIN!!!
|
Previous
Index
Next
Threaded
Edit
Reply
Quote
