Study shows shorter training is better

[FanieFiets]

Weird

 

Full article: http://www.sportsci.org/jour/0101/cf.htm

Researchers from Canada?s McMaster University recently investigated the

effects of interval exercise on VO2max

(MacDougall et al., 1998). Training was performed on a stationary cycle

ergometer for three days each week. The program began with four intervals

lasting 30 s, separated by a 4-min rest period. By Week 7 the number of

intervals had increased to 10, while the rest intervals were gradually

reduced to 2.5 min. VO2max increased by

9%, demonstrating that significant gains in VO2max

could be achieved from exercise of a relatively short duration. In the first

week of the program, each training session lasted 14 min. By Week 7, the

length of each training session had increased to 30 min.

A team from Japan?s National Institute of Fitness and Sport found that a

high-intensity intermittent training program achieved bigger gains in VO2max than a program of steady cycling (Tabata

et al., 1997). Active male subjects were assigned to one of two groups, each

training 5 days per week for 6 weeks. One group followed a training program

involving 60 min of moderate intensity exercise (70% VO2max), for a total of 5 hours per week. The VO2max in this group improved by an average of

9%. Training sessions of the other group consisted of eight all-out work

bouts, each lasting 20 s, with 10 s of rest. This group cycled for a total of

only 20 min per week, yet their VO2max

improved by 15%,

In addition to its effect on VO2max,

high-intensity intermittent training can improve athletic performance.

Lindsay et al. (1996) reported that 4 weeks of interval training can improve

40-km time trial performance of competitive cyclists. The cyclists replaced

approximately 15% of moderate intensity endurance training with

high-intensity intermittent training, completing six interval sessions during

the course of the study. Each interval session consisted of six to eight

5-min work bouts at 80% of peak power, separated by 60 s of recovery. The

authors found significant improvements in 40-km time trial performance (54.4

? 3.2 vs 56.4 ? 3.6 min) and time to fatigue at 150% of peak power (72.5 ?

7.6 vs 60.5 ? 9.3 s).

In a similar study, Stepto et al. (1999) examined the effect of five

different types of interval training on performance of a 40-km time trial.

The cyclists were assigned to one of five groups. Each group followed a

different program, as shown in Table 1.

 

 

 

 

 

 

 

 

 

[Trailriding]

test 

[dee_biker]

I agree with the article, but think that if you plan to do a century or 3-4 hour ride, you need to have 3-4 hour rides in your plan too, at least every other week.

[TitusTi]

This study is 8 years old? This is old research, I'm sure there is a more recent study on this?

[Racer X]

I have a recent hack done by a Russian Biokineticist (2007) , will go dig around my HD and see if I can dredge it up.

[Daxiet]

Got to say I have learnt there are no shortcuts in fitness. Interval traning has its place and if you want to be the complete package I feel it is a must. However a cyclist who doesn't put in the hard yards will not make a mark in normal races. That said by normal I mean: 90km+ road races and 50km+ MTB races. Sure you will struggle to find pro cyclists who don't put in the long hours and there is a reason for this.

 

 

 

[FanieFiets]

http://www.trainingbible.com/joesblog/2009/07/fit-in-6-minutes-week.html

 

only 6 minute in a week!

 

[MCDreyer]

Will try to dig up an article where the same tests were done but over a longer period of time.

 

What happens is that in the short run (2-8weeks) your VO2Max will increase more with shorter interval training but over a longer period of time you will hit a ceiling if not putting in longer hours. With only longer duration training your VO2Max increase is less over the short run but would pick up gradually over a longer period of time.

 

It would therefore be best to combine the two training methods getting maximum increase over a longer period of time.

 

Thats why there's something called base training to increase endurance and interval taining closer to peak date to increase VO2Max.