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Author Topic: Riding at Tempo  (Read 1712 times)

Garry

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Riding at Tempo
« on: April 27, 2009, 06:29:40 PM »
What does that mean?
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neil_laing

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Re: Riding at Tempo
« Reply #1 on: April 28, 2009, 08:27:35 AM »
One of the many club coaches should be along shortly to answer this better, but here goes with the technical definition:

Tempo Riding consists of longer efforts of up to 20 minutes at a higher level of intensity separated by rest sessions at least half as long as the efforts.

Tempo sessions are the first step in teaching your body how to function at higher lactate and effort levels and they are an important intermediate step between base miles and full-on interval sessions. For many riders, particularly tourists and recreational riders, Tempo sessions will be all the intensity that is ever needed to put a little more pop into your legs during long rides.

Tempo riding should again be done at a steady pace which is somewhat uncomfortable—say a 7/10 on the pain scale—but which doesn’t leave you gasping and wrecked at the end of each repeat. Tempo should be done at most twice a week and with at least 48 hours between sessions.

Links:
http://www.velonews.com/article/6878
http://www.foylecycling.net/pages/tempo.asp
http://www.pezcyclingnews.com/?pg=fullstory&id=2852

Tempo group riding is like the Saturday runs. You're working hard when on the front, and moderatly when in the wheels.
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You seem to be an expert. - GeoAngus

Garry

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Re: Riding at Tempo
« Reply #2 on: April 29, 2009, 11:17:59 AM »
Thanks Neil.  Looks like exactly what I should be doing.  How do I calculate my Lactate "threshold"?
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Andrew

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Re: Riding at Tempo
« Reply #3 on: April 29, 2009, 01:48:50 PM »
You can calculate your lactate threshold by riding a 10 mile TT.  If you are riding it correctly - i.e. as hard as you can go without blowing a gasket -  your lactate threshold will be your average heart rate for the last 20 minutes.

Turn up at Kirkliston next week and give it a go.
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GeoAngus

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Re: Riding at Tempo
« Reply #4 on: April 29, 2009, 03:58:19 PM »
Lactate "threshold" is whe you start crying for your mum
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neil_laing

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Re: Riding at Tempo
« Reply #5 on: April 30, 2009, 01:35:40 PM »
Quote from: Andrew on April 29, 2009, 01:48:50 PM
your lactate threshold will be your average heart rate for the last 20 minutes.

So all of it then?  ;D

Or in my case 2 thirds of a ten.
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You seem to be an expert. - GeoAngus

Garry

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Re: Riding at Tempo
« Reply #6 on: April 30, 2009, 06:25:55 PM »
Does anybody ride out to Kirkliston from town centre ish? 
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GeoAngus

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Re: Riding at Tempo
« Reply #7 on: May 01, 2009, 04:11:55 AM »
most folk do
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scottb

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Re: Riding at Tempo
« Reply #8 on: May 01, 2009, 07:33:42 PM »
George - Freud would have a lot to say about your LT definition!!!!!
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GeoAngus

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Re: Riding at Tempo
« Reply #9 on: May 02, 2009, 05:25:21 AM »
Freud never rode at tempo
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