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TOPIC: 40k sprints

40k sprints 12 Jul 2014 22:55 #4601

  • disabled_account-sp-10060938
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I need to get into some 40k sprints cause I'm training for Gealforce West at the moment. Is there anyone doing any regular spins??
Cheers.

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Re: 40k sprints 13 Jul 2014 13:10 #4603

  • Buzbyjnr
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40k sprints?

if you mean you want to get faster at 40k distance, then you need to be breaking this down into intervals of 6,8 and 10 mins at your target 40k pace.

4x10' with 4mins rest
or
6x8' with 3mins rest
or
8x6' with 2mins rest

with 15mins warm up and 10min cool down.

ride at threshold heart rate (i.e the highest HR you can hold for 1hr).

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Growing old is Mandatory.... Growing Up is optional.....

Re: 40k sprints 13 Jul 2014 21:58 #4609

  • Mick doc
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I've done gaelforce west a few times & the cycle route is on road for the majority. There's about 5km & a further 1/2km before & after the creek which I don't know how you can really train for. It's a mixture of gravel, stone & dirt / forest track. Prob doing abit of mountain biking to build the legs would help, cause it drains them.. There's only one major climb on the cycle & a steep descend. Greystones or bray to roundwood via new long hill would be idea prep for this. Greystones to bray cliff run is idea prep for the run.

Hope this helps, njoy it..

Mick

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