Interval Training

[SwissVan]

Slight Highjack here...

 

I have been riding with a HR monitor for about 2 years and my highest recorded HR is 184. races training everything. In fact If I go flat out and bleed from my ears I only get high 170's hardly ever 180BPM

 

Im 27 years old and in good shape' date=' I ride between 100-150km/week. run twice and swim when I get the chance about twice a week.

 

On most max heart rate calculators even my Garmin training centre one which takes my bodyweight etc into account, it gives me a max HR calculation of between 190 and 196BPM

 

What do I do.. Is your MAX HR a Attainable value or is it more a number to put your training zones into place?

 

 I dont want to be wondering about stuff like this. 195 and 185 is a big difference.

 

ADVICE PLEASE??

[/quote']

 

 

Trust the figure you have seen in hard races (184) and add another 2 beats to it, this should be pretty close to your max HR.

 

MAX HR calculators are not always accurate, and can vary widely among similar individuals.

 

Max HR is not really of much use other than to set up training zones, and doing repetitive max HR tests can be very stressfull. Also your max HR wont change much over the short term (12 months).

 

More effective to use a 60 minute max effort (TT) average HR, or 20 minute max effort (TT) x 0.95 to set up training zones.

 

The TT test is less stressfull and can be repeated every 3 - 4 weeks to check for changes (improvement or lack of improvement) and to fine tune your training zones.

 

 

 

 

 

 

SwissVan2009-03-24 06:27:17

[Bos]

So Iti s attainable... And if I now work out my zones again, I will actually train easyer. as my 90-100% will now be closer to my previous 80-90% zones.

 

mm, have gotten so used to these figures.. My races will now be almost entirely in the 90-100% zones. and about 30% in the 80-90% zones.

 

Thanks swissfan. Any other Points of view on this?

[porky]

I understand what you're saying Porky' date=' but if Slowbee is doing a 100mlr, it means that he HAS to spend time in the saddle. There is a strong case to be made for you to incorporate interval training in your preparation- it will give you that step up in your performance.  

[/quote']

 

Yes, sure, but you can only step up from a certain base Yang.

 

Lets look at it like this - if you struggle to finish 100kms - doing intervals will help squat - you FIRST have to finish the distance comfortably, then you can worry about sprinting and going with the surges etc.

 

So, if you want to ride 100miles you must FIRST be able to do 160kms comfortably, from there,............ you work on your surging ability and sprinting with interval training.

 

The only way you will do 160kms comfortably is by cumalative time in the legs over a period of training - endurance activities are all pretty similar, before you can refine your training you have to be able to cope with the basic work load.

 

[porky]

So Iti s attainable... And if I now work out my zones again' date=' I will actually train easyer. as my 90-100% will now be closer to my previous 80-90% zones.

 

mm, have gotten so used to these figures.. My races will now be almost entirely in the 90-100% zones. and about 30% in the 80-90% zones.

 

Thanks swissfan. Any other Points of view on this?

[/quote']

 

Personally, I dont think you can work out your maximum HR on the internet.

 

There are a lot of factors which only you will be aware of in your daily life, which affect your HR.

 

Listen to your body, it knows you a lot better than any HR moniter or any other instrument.

I think all this science in training is just a lot of GOBBLE DE GOOK - get sufficient rest, eat the right foods, stay hydrated and if you feel strong, train like hell, if you feel weak, take it easy - you dont need any more info than that.!

 

porky2009-03-24 08:24:56

[Geodude]

 

 

YodaJon

did Wits not teach you about plagiarism???..

 

 

 

As a former Wits student I?m rather appalled

that you bluntly copied this article from Shannon Clark. http://www.bodybuilding.com/fun/sclark25.htm

 

 

Geodude2009-03-24 08:27:41

[dfm1]

Hi All

 

Had a read of the latest ride magazine regarding interval training' date=' 30 seconds of all out hell for leather, followed by 4 minutes of rest, repeated 4-6 times.

 

Is this type of training worth it ?

 

Since starting a new job time is limited for training during the week - maybe an hour to an hour and half, including all the stretching and zen work (fandacious you were not kidding when you said those CD's are killers !!).

 

What kind of training would be best suited to fit in an hour a day during the week (and on an IDT when its cold and wet in CT), considering that the 100miler is round the corner? Interval training 3 times a week ?

[/quote']

 

The lenght of the Interval depends on what you are trying to achieve, but all out efforts should be at least 1min, with 1min to recover repeated 3 to 4 times, then a 10min recovery and then repeat the set, this will increase your ability to ride above your ftp, and as you get better you can increase the efforts to 2 and then 3min. it works, or so they say

[Bos]

So Iti s attainable... And if I now work out my zones again' date=' I will actually train easyer. as my 90-100% will now be closer to my previous 80-90% zones.

 

mm, have gotten so used to these figures.. My races will now be almost entirely in the 90-100% zones. and about 30% in the 80-90% zones.

 

Thanks swissfan. Any other Points of view on this?

[/quote']

 

Personally, I dont think you can work out your maximum HR on the internet.

 

There are a lot of factors which only you will be aware of in your daily life, which affect your HR.

 

Listen to your body, it knows you a lot better than any HR moniter or any other instrument.

I think all this science in training is just a lot of GOBBLE DE GOOK - get sufficient rest, eat the right foods, stay hydrated and if you feel strong, train like hell, if you feel weak, take it easy - you dont need any more info than that.!

 

{QUOTE}

 

 

 

Nah porky.. cant agree with everything..

 

My HR monitor is like my dials in my car. If my HR isnt rising as fast as it should, I know I might still be tired from the day before. Then I ease up and do some recovery Which again you can monitor.

I sometimes "think" im listening to my body but then On recovery rides I find myself in the 80% zone.. then I have to slow down.. Again, If I dint have a way of measuring this, I would have waisted a ride, And take longer to recover, Which in turn causes my to be tired the next day so you lose another day...

 

Theres no way You can train seriously without it.

 

I do agree with listening to your body but In between steep hills and techinical singletrack theres no way to hear that little voice when My brain is shouting Harder Faster!!

 

As for working out my Max on Internett.. I never said that, Im not Oblivious and Following blindly like you might think.

There are many ways To determin the max HR some more scientific then others. Its of course a guidline to how hard my "motor" is revving

and one does learn to assign values to how hard you can go and how long you can sustain it for.

 

Riding without a HR monitor Is like riding without fuelguages in your car. Your lost.

 

BOS10002009-03-24 08:41:59

[porky]

YodaJon did Wits not teach you about plagiarism???..

 

As a former Wits student I?m rather appalled that you bluntly copied this article from Shannon Clark. http://www.bodybuilding.com/fun/sclark25.htm

[/quote']

 

Haa,Haa,Haa, - caught out eh Yoda?

 

Its not even a relevant article as its written mainly for exponants to reduce fat in body builders and aerobic participants - not even slightly related to endurance activities.

 

Listen to your body - I will say it again - its all the info you will need.

 

 

[Bos]

YodaJon did Wits not teach you about plagiarism???..

 

As a former Wits student I?m rather appalled that you bluntly copied this article from Shannon Clark. http://www.bodybuilding.com/fun/sclark25.htm

[/quote']

 

WHO- GIVES   ???

[porky]

 

{QUOTE}

 

 

 

Nah porky.. cant agree with everything..

 

Theres no way You can train seriously without it.

 

I do agree with listening to your body but In between steep hills and techinical singletrack theres no way to hear that little voice when My brain is shouting Harder Faster!!

 

Riding without a HR monitor Is like riding without fuelguages in your car. Your lost.

 

 

Nonsense Boss - you THINK theres no way you can train seriously without it cos you have been told that.

 

Unlearn those thoughts.

 

Do you really think the young Ethiopean and Kenyan runners have HR moniters??

 

Okay I shall answer - NO. They dont. They just go and run, and when they are tired they rest, and they are still the best endurance athletes in the world.!

 

The Eastern block countries have produced some of the worlds best endurance athletes training in the snow and howling wind, do you think they all secretly had HR instruments tucked under their parkas??

 

Do yourself a favour and see if you can get your hands on a Discovery Channel programme (I forget the name now) but do a search, its when they took 10 athletes (already all competitive) and sent them on a 10 week training course - 5 to the best sports science lab in London and 5 to the army.

 

As you can imagine those in the labs trained on the best, had the best diets, had their blood tested to see if they were overtrained, used special computer designed programmes etc,etc,

 

Those in the army, just did what they were told, they ate Army food, went to bed when they could and ran around all day on the parade ground. They never saw a training instrument.

 

At the end of the 10 weeks they were retested.

 

All 5 in the army wiped the pants off the lab trained athletes - the bottom line was, mentally they HAD to adapt whereas the lab traind athletes didnt, they were told when to eat, rest, run etc by machines, and although they improved somewhat, they lost the ability to hear what their body was telling them.

 

Makes very interesting watching - afterwards you will chuck out your HR instrument.

 

 

[Trubie]

Boss, Porky - enjoying yr fight. Let me know who wins eventually.

 

Porky - have you ever used a HR monitor before?

If not, i reckon you have no foot to stand on.

 

One cannot base an assumption on on programme/test. It could have been the purpose of the programme to discredit scientific training??

 

LA was probably the first and most successful cyclist to make use of properly researched scientific training. The results are well known. (Forget for a moment the allegations of doping etc, purely because its never been proven).

 

If you do a simple exercise such as intervals, you go all out, get yr HR to a certain level, and then recover (on the basis of getting yr heartrate back to a certain level!!)

Once recovered you do the next rep.

If you do not measure yr HR , how do you determine that you body is ready to go again?

I'm not that smart to know when I'm ready, and you will possibly go to early, or wait to long and therefore negate the effect of the intervals.

Years before HR monitors, athletes used to do a specific exercise, stop, take their HR manually and when recovered to pre-determined level, you were ready to go again.

Im sure the Kenians or Europeans you referred to made use of something similar??

 

If you've trained this way , and there was no improvement - based on the assumption that you measured the improvement /not properly, you have a case, otherwise, please do not show yr ignorance in this manner.

 

 

 

 

 

 

[slowtwitch]

obviuosly you can be extremely successful without the techno thingies. just ask Merckx and his buddies

 

BUT...

The powermeters/ HR monitors/ lab testing helps athletes to optimise their training time

[slowtwitch]

Slight Highjack here...

 

races training everything. In fact If I go flat out and bleed from my ears I only get high 170's hardly ever 180BPM

 

Im 27 years old ....

 

BOS1000 when I was training for Ironman exclusively, I could not take my HR over 170 ever (theoretical max is 189). That was becuase I ONLY trained aerobic capacity at under 154bpm (in my case) over muntiple seasons i.e. going fast at low HR (you don't want to run the engin hot)

 

Since back at road bike racing and interval training I can go to max again.

[porky]

Boss' date=' Porky - enjoying yr fight. Let me know who wins eventually.

 

Porky - have you ever used a HR monitor before?

If not, i reckon you have no foot to stand on.

 

If you've trained this way , and there was no improvement - based on the assumption that you measured the improvement /not properly, you have a case, otherwise, please do not show yr ignorance in this manner.

 

[/quote']

 

No Fight. Just a discussion.

 

0h Yes I have used a HR moniter.

 

Yes after 30 years of endurance training, 11 Comrades, 8 two Oceans, 9 Argus events, 3 Boston marathons, 5 london marathons, I cant recall how many local events, I have learnt something - did I mention I trained in Boston under an athlete exchange programme at the Boston university as well - naa, guess I forgot.!

 

As for ignorance - Hmmmmmmmmm, best you understand my credentials before you make assumptions.

 

Any other questions.!?

 

[porky]

obviuosly you can be extremely successful without the techno thingies. just ask Merckx and his buddies

 

BUT...

The powermeters/ HR monitors/ lab testing helps athletes to optimise their training time

 

Absolutely slowtwitch - cant agree more.!

 

I am just refuting the notion that weekend athletes and even semi pros need this equipment - use it if you want, hey, its a free world, but dont tell me its essential.!

 

Thats like a red flag to a bull.!

[Santa C]

YodaJon did Wits not teach you about plagiarism???..

 

As a former Wits student I?m rather appalled that you bluntly copied this article from Shannon Clark. http://www.bodybuilding.com/fun/sclark25.htm

[/quote']

 

WHO- GIVES   ???

 

Agree who cares...Yoda shot for the advice.