jeffro503 wrote:
So....just to get an idea here. I'm trying to train for 25min long motos. Should I keep the higher intensity training going ...more
jeffro503 wrote:
So....just to get an idea here. I'm trying to train for 25min long motos. Should I keep the higher intensity training going for 50 minutes , with heart rates between 85 - 100% for most of it....or back it down to 75 - 85% for a longer duration? Like an hour and 15 minutes?
My goal is to be able to go a lap or so at about 85% and then ride as hard as I can to the finish.
You are not able to run 50min at 90%+, it is almost impossible. It is more likely you are high zone 3 or maybe zone 4. First determine you max HR properly.
Motocross is exercised at 90-100% heart rate for 10-30min depending on the length of you race. Heart is a muscle, and it shall be trained to what you will use it for. Seen a lot of marathon runners doing many 100m sprints? Or Sprinters doing 3h running sessions for training?
The issue is, you can not, and should not do more than 3 times a week at 90%+ levels on treadmill for example. Your body (muscles other than heart and nerve system) will break down over longer periods than that. That is build up periods for 3-4 months is ok. After that you should be at maximum 1 session per week to maintain.
At those sessions, you should get 10min (minimum), but better 15min total time in zone 90%+. How you do it you can vary. That means, if you do intervals you dont start the clock before you pass 90% heart rate and then you do 1-5min at that 90%+ (whatever you can sustain).
As an example, it takes me about 2min to get up to 90%+ HR on treadmill (i slowly increase speed during that time on treadmill to avoid lactic acid building up to early), then i start the clock when i pass 180bpm (my max is 200). I typical stay at 9-10mph for 2-4min. Then rest 2-3min and go at it again.
An alternative if you forget your HRM or dont have one, is the popular 4x4min intervals on rowing, treadmill or bicycle. But absolute best is to have HRM to go by. Those should be done at 90% effort level (not HR level, effort). But it becomes a bit subjective.
A typical week of training with no MX riding could look like:
Day 1 Running intervals (15min@90%+)
Day 2 Legs at gym
Day 3 Rest (walk 10-15k steps), or easy cardio at zone 2 (Fat burn)
Day 4 Core with 30sec rest between sets
Day 5 Uper body, 30 sec rest between sets
Day 6 Rest (walk 10-15k steps),
Start all days with 10-20min warm up at zone 1-2. The 30sec rest between sets will get you ~1-2h in the gym at zone 2-3. In general, dont waste energy on specific low intensity running or bicycling at zone 1-3, or even 4, unless you are after burning fat.
If you are on the bike some weeks, you remove the intervals first, then legs. Keep the core training as long as you can. You can also add core on MX bike, that is ride standing up for last 10-20min session on track.