Over-Unders. Love 'em. Hate 'em


#1

After doing Over-Unders (Palisade) after a break of over a year, I can safely say that this is one type of workout that I have this love/hate relationship with.

From my experience, this is sort of thing that I tend to get biggest benefits from, but man… do they hurt! It’s not as much of a physical pain, rather than mental, particularly once you get to the 4th and 5th interval!

Curious what others think of these type of workouts.


#2

I find them tough but doable. Noticeably easier than VO2 Max intervals. That said some of the long over unders e.g. 15 min or more can be challenging.


#3

I hate them, but the feeling i get when i complete them is so good.

Anything that really hurts is really good for your fitness :stuck_out_tongue:


#4

I like them when I’m doing a Time Crunched session. Makes the 30 minutes feel worthwhile.


#5

Same: I Love the pain. But i’m a bit scared of them beforehand.


#6

I’m really struggling with them in my current block (SSB MV1). I just can’t move my legs in the second half of the workout. I’m mixing things up a little this week and scheduling them differently in the week to see if I can improve, hoping it’s just a lack of muscle endurance early in the season!.


#7

They are hard but should be doeable, even the full 1.5hr versions.

Be sure you’re fueled and rested enough.

It is more of a mental challenge than physical, really.


#8

I would rather do O/Us instead of endurance intervals at 60-70% FTP.


#9

Fairly sure this is my problem at the moment. Hitting the bike around 8pm (before dinner) after a long day at work and 60min SS the day before wasn’t working…


#10

I just did Mc Adie yesterday, which is four twelve minute blocks of over-under. I’ve been sick, and off the bike for the last week, and this was my return to training. I was really dreading it, and doubting my ability to complete it. I intended to do a minus version of it, but accidentally loaded the full strength version, and didn’t realize that I had messed up until about 20 minutes into the workout, so I just kept going. I was able to complete it without reducing intensity, backpedalling, or anything. It was a big moral victory for me, and I’m glad it worked out the way it did. Embrace the over-under!


#11

Love um. Look forward to them. Do them for fun. They hurt so good.


#12

What are you talking about? The first two are easy. Lol.


#13

Mental pain?!? What are you guys talking about?! I know exactly when & where all that lactic acid hits — and it’s not in my brain! :laughing:

O/U used to be really bad for me, mostly because I had a very under-developed aerobic system which was sh!t for clearing lactate so I’d be getting a full on flood with every under. Not so bad now after a few months of training. Still need to add more into my plan.


#14

Been through a few phases of them. I see improvements in interval quality every time. The pain pays off, but I’m still afraid!


#15

Love/hate is right!
Had Carpathian Peak +2 yesterday - 90 minutes of love/hate! Those first few seconds after an over (or the way down on workouts like carpathian) are sooo the hardest part of the entire workout.


#16

Hate doing them, love completing them.
As it should be apparently :slight_smile:


#17

I have Leconte comming up on friday. Its a killer, but I have completed it twice during the last couple of years so I know my enemy😀

I really do feel that the many OUs I have completed on TR have helped me improving my ability to hang on in a break away working on high percentages of my FTP and still have some extra to give when taking a Lead. And if I miss a corner and have to close a gap I am still able to work hard afterwards. And as an extra bonus the OUs gives a mental toughness.

All these good things I have to remember while I am suffering halfway through Leconte on friday🤔


#18

That’s when I do them also.

You can have a larger ( and slightly later) lunch with plenty of carbs or have toastie with jam just before the workout. Of course, there is always a gel also. :slight_smile:


#19

I’ve tried the gel and it wasn’t getting me anywhere (unfortunately a later lunch doesn’t fit with my schedule at work).

I’m going to try them out on Thu after Carter on Wed and see if that allows me some extra recovery :crossed_fingers:


#20

Grab a toastie just before you start then. Plenty of fast burning carbs in that!