How do you balance high and low intensity rides?

[Tin Pot]

Thanks for input.

I usually do a high intensity run on mondays, high intensity ride on wednesday, low intensity ride or run on saturday and low intensity rowing on sunday. I need to have a little variation to keep injuries away and motivation up.

So the "conclusion" is: Just ride what you intend to get better in?

In running and cross country skiing, the regime seems to be that you do most of the endurance training in low intensity heart rate zones, but maybe this doesn´t relate to cycling?

It does - but you specified hill climbing speed as your goal.

If, like me, you're looking to improve all aspects of cycling for long distances, you should have a combination of low intensity, high intensity and speed work. And a plan that varies the workouts so that you are stressing the body enough to improve but not damage.

You're combining running cycling and other exercise, so perhaps a duathlon training plan would be appropriate.

Have you thought about time trials?

I get plenty of Z1/Z2 work out of distance rides and throw in a few hills for Z4/Z5.

Speed can be done on the turbo, but word is that getting to a local time trial will push you harder/faster a bit like a running track session.

 

[adamangler]

Obviously there's loads to training.

I have no real goal in mind other than to get lighter and faster and fitter so I just vary my training and go on how my legs feel.

3-4 hours zone 2
2 hours tempo
10/25 m tt at threshold
Sprint intervals
Hill reps
Hilly rides
Flat rides

I just vary it to keep it interesting and cover all bases but then I have no specific goal in mind other than ride further and faster over time.