2023 Subscriptions Tom Hill Posted March 16, 2013 2023 Subscriptions Report Share Posted March 16, 2013 Finally completed Accreditation 4 on Friday, despite the dreaded man flu surfacing. Looking forward to some track time but will be in France for two weeks, from next Saturday. Apart from the racing does anyone head up for the drop in sessions? I need to (greatly) reduce the effort to recovery ratio. I finished 3rd on the first elimination ride and then 2nd last on the next one in accred 4. Even allowing for my recent lack of ride time, it was a bit of a shock just how poor it was. Suggestions for some drills would also be appreciated. Thanks Tom Quote Link to comment Share on other sites More sharing options...
Guest GEORGE DONNELLY Posted March 16, 2013 Report Share Posted March 16, 2013 Black & Decker make good ones. Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions P McDonald Posted March 16, 2013 2023 Subscriptions Report Share Posted March 16, 2013 Intervals, intervals and more intervals. Better to have good base though. 1 min on 1 min off something like 2 sets of 10 mins. Intervals at 90% max heart rate or your power equivalent. 30 secs on/off slightly more effort. Full on sprints for 15secs each minute on the minute. 2 or 3 sets of 5. Then start combining sessions into one longer. Must have good warm up. Must have full recovery between sessions which for the more experienced gent would be a couple of days min if done properly. Short sharp and sore road to short term fitness. Darryl Gunson 1 Quote Link to comment Share on other sites More sharing options...
2023 Subscriptions Tom Hill Posted March 22, 2013 Author 2023 Subscriptions Report Share Posted March 22, 2013 THanks Paul Will give it a go pm today. Tom Quote Link to comment Share on other sites More sharing options...
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