- Interval training
ok, in competition with the Zone 2 training thread, I’m planning to actually train properly in 2012.
Time is very tight, and I’m sold on intervals, so my plan is something like this:
T 4x5mins 2mins recovery
T 2 x 20mins, 5min recovery
S 60mins OR 15x1min 1min recovery.
I’m planning to do this more or less throughout the year, but my question is what happens as I get fitter? Should I be doing more reps at the same speed, increasing rep speed, reducing recovery, or something else completely?
And I thought riding a bike was easy…Posted 6 years agophil.wMember
There doesn’t seem to be much structure to your sessions. What is the goal of each session?
For example, why 15x1min 1min recovery
EDIT: I have a load of interval sets that are good for short sessions and each has an explanation of what area of your cycling the workout will improve.
If you want them send me an email (in profile) and I’ll send them on. (off home now so won’t be able to send them till Monday)Posted 6 years agokcrMember
Based on your proposed timing, it might be worth looking at the Chris Carmichael Time Crunched Cyclist book.Posted 6 years ago
This is aimed at maxmising the training benefit for people with limited training time. It is very intense, but will give you a structure, with progressive loading as you work through the programme.
Phil – the 15*1 is based on this HIIT study (though recovery is 75s): http://jp.physoc.org/content/early/2010/01/20/jphysiol.2009.181743.abstract
2*20 is long intervals; 4*5m, to be honest, I made up as I do it when running and it’s my favourite session!
Sufferfest sounds brutal but I don’t have a turbo, so I’m trying to find quiet roads to do all this on!Posted 6 years ago
+1 for the TCC book. The sessions can be hard. It also does warn that you’ll be able to perform at the level you’ve built up to only a few weeks then need to take a break. Found this to be true and felt quite burnt out at the end of it. Did help me put in some good performances though.Posted 6 years agoti_pin_manMember
your intervals need a goal, intervals are mostly used to increase sprint ability, anaerobic. I would say you’ve mixed them up to much and you should stick to improving one aspect of the sprint at a time, the initial burst or the strength of a couple of minutes sprint. Do six week blocks of sprint intervals with a specific goal. A heart monitor will help as it will more accurately measure how hard you are going… once you’ve done it for a little while, a few months, you should know and recognise the pain levels and maybe wont need one, but initially it would help.
EDIT: and take a week off between the 6 week training bocks, it will tire you out.Posted 6 years ago
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