I guess so. Struggling to square the circle of consistent effort with how goosed you are at the end. The fatigue is definitely cumulative. The first one's easy, it's almost bound to be, you're only working for 20s so haven't had time to get into too much debt. The last ones you're into deep gasping territory.
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Tabata Training. - Anyone done?
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Posted 1 year ago #
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@Swedish chef > Have you found a bit difference doing these tabatas? I remember reading in bikeradar a few ppl ditching them as it only helped their top end fitness and not something to do all year round
Posted 1 year ago # -
trickydisco - Member
I also want to know this.. i work on longer intervals (4mins) and just wondering if this is useful at this time of year (for the road racing season)?
From the paper posted on the previous page:
"6 wk of training using high-intensity intermittent exhaustive exercise improved ·VO2max by 7 ml·kg-1·min-1 and the anaerobic capacity by 28%."
Posted 1 year ago # -
Tabata makes me feel shakey and sick so I think I do it correctly. I am certainly not doing much more than a cool down afterwards.
Posted 1 year ago # -
I use tabata on Tuesday's I "only" have a 30 minute window for training, therefore it fits my schedule well. They can also be done at hotel gyms etc to good effect which is a bonus when away on business.
I would not do them 4 days a weeks though as I see no benefit in the type of racing I do, (XC/CX/marathon), plus I feel they'd do damage to my immune system over the long term as they are too intensive.
Yes I felt they worked well in the CX season when I was racing twice at the weekend and just rolling Tuesday's and Thursday's, so on Wednesday's I did tabata to maintain that great feeling you get of having huge lung capacity.
Posted 1 year ago # -
Not sure I want to chuck all my eggs in the Tabata basket at the mo, I understand it'll improve overall fitness, but for a long hill climb finish or a long attack surely a set of longer intervals 5-8 minutes would be preferential? maybe? and for crits, longer 20minute tempo sessons with very short intervals chucked in for the corners / attacks?
I also want to know this.. i work on longer intervals (4mins) and just wondering if this is useful at this time of year (for the road racing season)?
+1. My intervals on the turbo are between 6-8mins long with 2/3mins off and my weights are based around 2 mins on, 1 min rest for 20mins before some more slower/more endurance style weights. I have noticed a difference having done the longer intervals - the 2mins on at the gym is now much easier.
Jumping squats seem to be having a good effect on my riding, as has lots of mountain climbers and bridges.
First road race of the season in a weeks time, far too early in the year for me and i'm nervous...and about a month behind my training too.
Posted 1 year ago # -
and not something to do all year round
exactly, i wouldn't say i'm good at it and not a sports scientist but need to look at periodization and constructing a program that meets aims - reading above would make some sense to me to do tabata 6 weeks then to exploit any gains and to include specivity switch to intervals that feel more appropriate
- issue here is does stuff that seems specific actually give less gain ?
Posted 1 year ago # -
DGOAB - 6-8min intervals are good, obviously, but I'd have thought you'd also want to be doing intervals that will replicate what is happening in a RR when the shit hits the fan? 5-45 sec all out, varied recovery durations etc?
Posted 1 year ago # -
Sorry to interrupt, but can you do tabata on rollers?
Posted 1 year ago # -
idave, the intervals are done at perceived efforts ie, 1 min at 7/10, 1 min is 7.5/10, 2 mins at 8/10 with 'attacks' at various points at 10/10 and then back to the effort i was at. I think this should help with the changing pace of RRs/attacks* However, i'm using a reasonably old turbo and find i can run out of gears as the resistance isn't great so my 10/10 effort on the turbo doesn't match what a 10/10 effort outside would be. I'm looking forward to lighter nights when i can get outside for intervals/sprints.
*but the reality is i'll be hanging off the back rather than attacking as anything over 35kph at the moment means i'm dropped.
Posted 1 year ago # -
you'll be fine!
you could deflate the tyres a bit on the turbo for more resistance!
Posted 1 year ago # -
Sorry to interrupt, but can you do tabata on rollers?
Tabata is the only session I do not do on rollers, not sure I'd stay on them. I've got rollers with built a resistance unit, but I'd guess I'd be struggling to get enough resistance on normal ones.
Posted 1 year ago # -
Another set on the treadie, 18.2 kmh at 2 degrees. Clearly wasn't trying when I started them at 16.5. Did a set on the turbo in the kitchen, but my children were poking me, so less scientific.
Hilariously, my '20s effort' pace is still considerably short of top marathon pace.
Posted 1 year ago # -
So. Just tried this on the turbo. 10 mins warm up, 4 mins of hell, 6 mins warm down. Anything I'm missing
Posted 1 year ago # -
Vomit?
Posted 1 year ago # -
Not quite
Posted 1 year ago # -
Not doing it hard enough then.....
Posted 1 year ago # -
Need to read these threads when I'm less tired, but some of the circuit training sessions I go to have time sections on various exercises like burpee's press ups and such like, very intense, although part of a longer hours session it sounds like I could just to the short burst sections myself and that would class as tabata training.
Posted 1 year ago # -
Not really - Tabata is very specific. If you do it slightly differently then it's not Tabata and will have a different effect on your body.
Posted 1 year ago # -
I'd love to know how the body changes differently based on Tabata or full blown circuits for an hour?
When I do circuits I go for max the whole time, and it flipping kills me.
Posted 1 year ago # -
Max for a half hour session isn't the same as max for 4 mins, is it? By definition.
Posted 1 year ago # -
I try to though. Admittedly the inensity starts to drop, but I'm still going as hard as I can. I think circuits are probably a great way to over do it.
Posted 1 year ago # -
Did my first tabata session on Monday and I thought it was alright TBH. Did it on the fly by adjusting the watts (Tacx 2200 running TTS 3.5) manually. That lost me 2-3 seconds of time while each spike spooled up so today I created a program (using TTS 3.5) with a 10 min warm up @ 80-110W, then cranked the intervals up to 280-370W with 70W inbetween. Worked a treat. Change in resistance was immediate so no lag. Felt great. All in all, far easier than doing it manually.
Will give this a whirl for a couple of weeks and see what happens. Don't have any time for additional training - only one ride since New Year
So hopefully I'll shed some timber and up the fitness.
Posted 1 year ago # -
I tried my first session (on a rower) on Sunday and then again yesterday. Was really feeling it by the third interval and the 7th/8th were a struggle but doable so I think I've got the intensity right.
I'm riding quite a bit at the moment and have recently started running to keen to see how much the Tabata will help! Like you though I'm looking for max. improvement with min. time/effort.
Posted 1 year ago # -
Like you though I'm looking for max. improvement with min. time/effort.
Yep. 15-20 mins 4 times a week is about all I can manage for now. Am sincerely hoping it makes a difference.
I guess you're keeping the same resistance throughout and then giving it the beans for those 20 sec bursts? Can't be a nice experience on a rower
Posted 1 year ago # -
New version of Endomondo Pro now has some interval training guidance built in - including Tabata
Posted 1 year ago # -
I guess you're keeping the same resistance throughout and then giving it the beans for those 20 sec bursts?
Yes, I think a rower is ideal for intervals because you can change the intensity instantly just by rowing harder or gentler. You really can give it 100% for those 20 seconds.
Can't be a nice experience on a rower
No! Still, it's only 4 minutes!Posted 1 year ago # -
I don't think I could do it on a bike, I haven't got suitable roads. I suspect it could be more effective running due to using more muscles, but again the pavements aren't so flat which makes it hard to sprint flat out.
Posted 1 year ago # -
Bike is dangerous IMO.
Rower is good.
I'm figuring that running on a footy pitch is a fair bet.Posted 1 year ago # -
Yep, rowers seem to breed deceptively strong types too.
I remember doing a session next to a Sri-Lankan looking girl a few years ago. There was hardly anything of her but she was really giving it some. IIRC I was one setting below her but could only pull at maybe 80% of her pace. I did my usual distance for 10 mins and left her to it.
The weirdest occasion was seeing a really unkempt (and I mean genuinely tramp-like) bloke spend 40 mins going absolutely flat out. Only saw him that once and that was the only piece of kit he used. Was a bit odd.
Posted 1 year ago # -
Footy pitch not long enough, at least not at first. I don't think road need be dangerous if it's open enough or up a big enough hill.
Posted 1 year ago # -
I remember doing a session next to a Sri-Lankan looking girl a few years ago. There was hardly anything of her but she was really giving it some. IIRC I was one setting below her but could only pull at maybe 80% of her pace. I did my usual distance for 10 mins and left her to it.
Technique counts for a lot on a rower but I think they are very useful for fitness training as they engage a lot of mucles.Very safe for intervals because you can concentrate 100% on the effort and not worry about being hit by a bus or tripping over a wonky paving slab!
Posted 1 year ago # -
Footy pitch not long enough, at least not at first.
Eh? You can turn, can't you?
Posted 1 year ago # -
Footy pitch for me, as there are additional grassy bits at the edge
Diagonal if the pitch is enclosed by a wall.
Posted 1 year ago # -
Diagonal if the pitch is enclosed by a wall.
You been training at Broadmoor again?
Posted 1 year ago #
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