I understand its a challenge living in a too hilly area. As much as we like hills and love to drill it everyday, a point comes where we got to “defiantly” take the time off whether we feel our body doesn’t like it or not, because recovery (as well as warm up and cool down) is as much a big element of training as the quality days. No recovery means no favorable time for renewal and adaptation which only means quality days are going to topple like a deck of cards.

My opinion in this regard is :

For recovery days, get on an indoor training and stick to your recovery range for HR. I don’t know how else you can get that recovery, I mean if you can find a 20 mile downhill section (you might) that’d be great. (But if that means you have to climb back up after 20 miles, errr… not so good! )

Yes, the answer, corresponds to what I have been thinking. I am going to try and get a ride a week that is geared at HIGH intensity intervals (fractionée in French I have learned) - and make sure my recovery days are VERY low intensity.

I just enjoy the big climbs more than rest days or focused training days …… It definitely burned me (my legs) out a couple of times last year.

Again very kind,

You are certainly not alone with training in the “middle ground”…

I would define intense as at and above lactate threshold (LT). LT is generally going to occur at about 75-90% Max HR depending on fitness level (perhaps equivalent to about a 1-hr time trial, if you are motivated during that trial). I believe the key is to work hard on the quality (hard) days and go extra easy on other days. This will not only help minimize overtraining but help you get the most out of those quality days.

The problem may become that going up hills like that is always going to be a quality ride, which is fine unless you want (or have to) do it too often. I would defiantly recommend more higher intensity days and then some low intensity days over everything at “fairly intense”. But, like I said, perhaps easier said than done in the Alps!”

Chris

Wow red shower caps really suit you — fun video!

I am the poster child for someone that ride a LOT without knowing what they are doing.

as you know I often do long, hard uphill rides - where pacing is essential. I need to fit more interval, full effort work-outs to complement this (I think).

Question for your expert. Define “intense” - above lactic threshhold, 90% of MHR, or something else?

I do worry that although I work really hard on these long climbs it is “fairly intense” for a long, long time and not “really intense” for a few minutes.

I had my VO2 max and LT measured last year. That mask takes some getting used to. It kind of freaked me out a little. It was making my lip twitch.