interval training on indoor trainer

[W@nna-BE]

hey hubbers

 

got my first power "tool" got myself a cycleops power tap

i am doing some training on the trainer at home and need some advise please.......

 

one of my sessions involves the following:

 

10 minute warm up

1 minutes as hard as i can go (keep watts over 300+)

3 minute recovery (around 190 - 220 watts)

 

i try do 5 to 6 of the 1 and 3 minute intervals...

 

is this worth while or should i be doing something else?

 

i felt pretty buggered towards the end and was sweating like a 2-stroke porker hahahah so it should be doing some good?

 

also, how many times a week should i be doing this??

 

thanks!!

[Sharkie 2]

You should be ok at first until these intervals get "easy".

You should start doing some longer steady state intervals also at some time....just at your LT point

[W@nna-BE]

thanks sharkie, how do i work out my lactic threshold?

[Minion]

thanks sharkie, how do i work out my lactic threshold?

If you're training with a Powertap, you don't need LT. Rather work out your functional threshold power (FTP). This occurs at roughly the same place as LT, but doesn't need blood tests to determine. You usually work it out with a structured 20min time trial.

 

This site has lots of info on power training.

http://home.trainingpeaks.com/power411.aspx

 

I would also strongly recommend that you read 'Training and Racing with a Power Meter' by Coggan and Allen to use you PM to it's full potential. 'The Cyclist's Training Bible' by Joe Friel is also a good resource.

 

Two final notes: the power you produce on a trainer is usually lower than what you can produce on the road. Be aware of this when doing your FTP testing. Second, make sure you've got a large fan to cool you when you're on the IDT.

[Minion]

Couple of links on FTP testing

http://richard-westwood.blogspot.com/2011/12/first-milestone-test-2.html

http://alex-cycle.blogspot.com/2009/07/sins-of-sins-testing-ftp-2.html

http://alex-cycle.blogspot.com/2008/05/seven-deadly-sins.html

[DangerDave]

The guys at CycleOps have thought of everything even workouts have a look at: http://www.cycleops.com/en/cycleops-university/athletes-cu/workouts.html

 

Enjoy

[Sharkie 2]

If you're training with a Powertap, you don't need LT. Rather work out your functional threshold power (FTP). This occurs at roughly the same place as LT, but doesn't need blood tests to determine. You usually work it out with a structured 20min time trial.

 

This site has lots of info on power training.

http://home.training...m/power411.aspx

 

I would also strongly recommend that you read 'Training and Racing with a Power Meter' by Coggan and Allen to use you PM to it's full potential. 'The Cyclist's Training Bible' by Joe Friel is also a good resource.

 

Two final notes: the power you produce on a trainer is usually lower than what you can produce on the road. Be aware of this when doing your FTP testing. Second, make sure you've got a large fan to cool you when you're on the IDT.

Very true, that book does wonders to ones knowledge also true your trainer is a direct power measuring tool, I do all my power training indoors on my Tacx trainer and have improved wonderfully

Edited April 6, 2012 by Sharkie 2