MichH Posted June 26, 2007 Share So, last night I set up the IDT again. This time I'd been reading up and taking some of the advice offered here and decided to ride more by perceived effort and cadence. I also read that it makes sense to do one day of 5 x 60 sec and 5 x 90 sec, and then a different day of 2 x 3 min and 2 x 5 min. Today was the short sprint day...So, you can see I only managed 4 sets, the first 2 with 2:30 recoveries and the 2nd 2 with 3 min recoveries. The 3rd set 90 sec sprint I kinda overdid it. Now I know why you all wanna kots when you get off the bike! the next sprint was taken a bit easier and the last one was back up at the same effort before my warm down. I must say, I'm finding spinning with my iPod helps a lot, and I put the TV on (mute) for something to look at. Link to comment Share on other sites More sharing options...
BikeMax Posted June 26, 2007 Share You may be better off focusing on the longer intervals (?20 mins) and some V02 max work - say 6 x 4 mins @ 90-95% with 4 min recoveries.. But well done on getting the session done. Link to comment Share on other sites More sharing options...
Wonder Woman Posted June 26, 2007 Share Wow Mich you can take your heartrate quite high. I get to 175bpm on the trainer and I feel like I'm going to faint...yet on the road can take it up a lot more. Maybe it's just me being lazy Link to comment Share on other sites More sharing options...
Pantani Posted June 26, 2007 Share V02 max work - say 6 x 4 mins @ 90-95% with 4 min recoveries.. Tell me about the recovery, does it have to be so long? Do you advise short recovery periods? Link to comment Share on other sites More sharing options...
BikeMax Posted June 26, 2007 Share V02 max work - say 6 x 4 mins @ 90-95% with 4 min recoveries.. Tell me about the recovery' date=' does it have to be so long? Do you advise short recovery periods?[/quote'] You're going to need that sort of time to recover sufficiently to ensure the next interval is at the right power level (anaerobic work capacity forms a large part of an interval of this length or less and needs about 3-4 mins to replenish a little) Link to comment Share on other sites More sharing options...
MichH Posted June 26, 2007 Share Thanks Bikemax, you always have such valuable input. OK, I'll go back to the 2 x 20 min sessions rather. Quick question, is that 90-95% of HR? Alternatively, how can I measure for the 4 min intervals you mention? Have time, cadence, speed, resistance, HR... Link to comment Share on other sites More sharing options...
MichH Posted June 26, 2007 Share Oh ja, and perceived effort Wonder Woman, my max that I've seen is 192. So 185 from a RHR of 57 is 95%? Link to comment Share on other sites More sharing options...
Pantani Posted June 26, 2007 Share V02 max work - say 6 x 4 mins @ 90-95% with 4 min recoveries.. Tell me about the recovery' date=' does it have to be so long? Do you advise short recovery periods?[/quote'] You're going to need that sort of time to recover sufficiently to ensure the next interval is at the right power level (anaerobic work capacity forms a large part of an interval of this length or less and needs about 3-4 mins to replenish a little) OK, point taken, I'm thinking in terms of HR only and achieving the HR. However I can see from what you have posted that the HR might be achievable but not necessarily at the desired power output levels.... Interesting. Damn, maybe I should get one of these Power thingymebobs! Link to comment Share on other sites More sharing options...
BikeMax Posted June 26, 2007 Share Thanks Bikemax' date=' you always have such valuable input. OK, I'll go back to the 2 x 20 min sessions rather. Quick question, is that 90-95% of HR? Alternatively, how can I measure for the 4 min intervals you mention? Have time, cadence, speed, resistance, HR...[/quote'] Well - I meant 90-95% MHR but due to the lag, you may not get there. Probably the best way to describe these is to go as hard as you can for the duration - meaning that you need to be able to just get to 4 mins and then should recover over the next 4 mins and be ready to go again. Over the course of the set of 6 they will get progressively harder to complete if you are riding at a similar output/speed/resistance and your HR will increase each time - so try and keep an eye o these variable to make sure your power is not dropping off. Link to comment Share on other sites More sharing options...
MichH Posted June 26, 2007 Share OK, I'll see what type of resistance, gear, cadence ratio I can maintain at high perceived effort. Seeing as I did short sprints today, i'll do 2 x 20 on Thurs, and 4 x 4 next Tues. Then I'm doing 2 hr on Saturday MTB and 4 hr on Sunday MTB. Thanks Bikemax for all the help, it's a murky world of training info! Link to comment Share on other sites More sharing options...
Hendrik Petoors Posted June 26, 2007 Share Michelle you have a heart.... that beats..... and records on a HRM..... nah, wimmin does not have hearts!!!!!!!! Link to comment Share on other sites More sharing options...
Pantani Posted June 26, 2007 Share Ag man... just ride your IDT flat box till you collapse... then you know you've had a training session... lol... Link to comment Share on other sites More sharing options...
MichH Posted June 26, 2007 Share MWNN, your mailbox is full! Link to comment Share on other sites More sharing options...
Wonder Woman Posted June 26, 2007 Share Oh ja' date=' and perceived effort Wonder Woman, my max that I've seen is 192. So 185 from a RHR of 57 is 95%?[/quote'] I only realised now that they were short sprint intervals, which makes sense. My max is also about 193bpm, when fit. At the moment I feel like I'm dying at 178bpm. Link to comment Share on other sites More sharing options...
Man with no name Posted June 26, 2007 Share Ooops.... cleared Actually playing party poker @ partypoker.net - lots of fun, you guys must try it... and its FREEE! Man with no name2007-06-26 09:24:45 Link to comment Share on other sites More sharing options...
MichH Posted June 26, 2007 Share Thanks MWNN, Wonder Woman, at 185 I wanted to kots! Link to comment Share on other sites More sharing options...
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