Intervals or long rides

[Iron]

ONCE YOU HAVE BASE MILES UNDER YOUR BELT !

 

note above !

 

what is the next step to getting faster and building more power ?

 

intervals 2 perhaps 3 times a week with good rests in-between days is a proven winner although controversial it seems or long 75% rides ?

 

what's everyone's take, I'm curious ?

 

or should I go get a bowl of popcorn for this one .

Edited July 29, 2013 by Iron

[Mike Bike]

youll have more fun on the long 75% ride...intervals done properly hurt...but they work like hell

[arendoog]

Mike bike,s advice or get a single speed .I only do interval training 2 to 3 hours max. No time for 4 hour traing sessions

[SwissVan]

ONCE YOU HAVE BASE MILES UNDER YOUR BELT !

 

note above !

 

what is the next step to getting faster and building more power ?

 

intervals 2 perhaps 3 times a week with good rests in-between days is a proven winner although controversial it seems or long 75% rides ?

 

what's everyone's take, I'm curious ?

 

or should I go get a bowl of popcorn for this one .

 

2 x Interval sessions per week 3 or 4 days apart from each other, i.e. Tuesday and Friday. Have an easy day after each interval day (i.e. easy days Wed and Sun) and one rest day per week.

 

each session as follows:

 

20 minutes warm up

 

3 x 20 minutes @ pre lactic threshold effort (keep HR just below your LT effort i.e. if LT = 160bpm keep your HR in the 155 - 159 bpm range).

 

15 - 20 minutes recovery between each 20 minute interval at a easy recovery effort < 60% max effort.

 

20 minutes cool down

 

Depending on your fitness levels i.e. if your not used to racing intensities then start initially with shorter intervals (5 minutes), progressing to medium (10 minutes) and finally long (20 minutes) over a period of 2 months.

 

These are best done on and IDT so that there are no interruptions or interference that can affect your effort (traffic lights, downhill's, etc...)

 

For some variety and to simulate race conditions mix up high cadence and low cadence efforts i.e.

1st 20 minutes at high cadence, 2nd at low cadence, 3rd both low and high.

 

The important factor is to keep your effort just below (+/- 5bpm) your LT level for the entire period (5 / 10 or 20) minutes

Obviously the first few minutes will be difficult to monitor due to HR lagging behind, so be careful not to overdue it in the first few minutes.

 

If you cannot finish any session then reduce the time of the next one until you feel you can finish the session.

 

If you use a power meter then its a bit easier to monitor as the watts are instant unlike HR which takes a few minutes to "catch up"

[Eldron]

I used to be part of the 1000km before intervals clan.

 

Now? It's game on from day 1. Just keep the intervals civil from the start - they can get heavy and hard after a few weeks.

 

My not so secret week is:

2 x interval session with at least 48 hours between them*

1 x hill climbing session (length depends on available time)

1 or 2 x unscripted sessions depending on days available for training. Ride whatever bike and do whatever session you feel like

1 x long ride >3 hours

 

Follow this for a few weeks and TUDAH! you're a hero.

 

*interval sessions must result in copper taste in mouth or high probability of puking.

[DIPSLICK]

HEY OOM..........WE WAITING FOR YOUR INPUT

[Eldron]

HEY OOM..........WE WAITING FOR YOUR INPUT

 

Oom's secret week is:

 

2,000km as hard as you can go then race harder on the weekends!!!!!

[Carmichael]

What i do, tuesdays Vo2 max sessions 10 min warm up 2 min max hr 2 min rest x 7 10 min warm down and the thursdays LT's 10 min warm up 15 min hr at Lt 5 min recover repeat x 4 10 min warm down. saturday 4hrs.

['Dale]

Depending on your goals, the average amateur can incorporate intervals at the back end of their endurance / base training ride.

 

AND/OR

 

Start slowly and finish with a lung bursting final 30 mins of speed play.

Edited July 29, 2013 by ' Dale

[DIPSLICK]

What i do, tuesdays Vo2 max sessions 10 min warm up 2 min max hr 2 min rest x 7 10 min warm down and the thursdays LT's 10 min warm up 15 min hr at Lt 5 min recover repeat x 4 10 min warm down. saturday 4hrs.

WELL IF LANCES TRAINER SAYS SO THEN IT MUST BE SOOO :whistling:

['Dale]

 

WELL IF LANCES TRAINER SAYS SO THEN IT MUST BE SOOO :whistling:

 

Bwhahahahaaaa

[Carmichael]

WELL IF LANCES TRAINER SAYS SO THEN IT MUST BE SOOO :whistling:

 

haha

[maffias]

how do you know when you have achieved your BASE Miles and you are ready to start with interval training.

I'm new to this and would like to know a little more about base miles sorry for asking this in this thread

[LeTurbo]

Intervals ON long rides. Preferably at a good coffee shop, but a cupcake palace has been known to deliver the required empty calories. Or just gazing at the scenery.

[Iron]

how do you know when you have achieved your BASE Miles and you are ready to start with interval training.

I'm new to this and would like to know a little more about base miles sorry for asking this in this thread

 

i think its a valid question . no harm asking here .

 

i honestly cant answer you on this though as i ride month in and month out 12 months a year and have been for as long as i can remember so my base is a obvious given .

 

perhaps 3 months good base miles would be good to step up to some intervals .

 

what everyone else say ?

[Iron]

i think i put this thread in the wrong topic , should be under training and nut...........

 

will get it moved