Interval training

[Mads]

If I use a route with regular hills en downhills and I use that as in interval training. Riding the hills at 90% HR and resting on the downhills. Will it have the same effect as interval training or do I have to do structured intervals.

PAARL BERG n-s.bmp

[Starvin' Marvin]

I've got the same question could be interesting.

[aungiers]

It depends on what your training goals are. It is possible, but hill repeats are a better option. What is nice about what you have described is that it beats any boredom as it is not too repetitive. However your best results will come from a sound structured program designed by a professional through the use of blood lactate vs heart-rate/power curves. With structure, you limit any guesswork. What may be nice is using thr route, but you either use distance or time as a factor to determine work and rest periods. As a result it may occur that even though you have reached the peak of a climb, you still need to drive over the top and through the downhill. This may give a better representation of a race scenario.

 

As mentioned above, the design all depends on your training goals

[The Saint]

Structured program - there are different "types" of intervals

[Mads]

I am hoping to raise my lactate threshold - which - as far as I understand - will increase my endurance.

 

I am open for any suggestions.

[MyGT]

Best is to get some pro advice. there is Maryke on the hub that is offering this service.

also i dont think that you could use the hill training as intervals. the recovery period is very short before you climb the next hill.

just my 2c. but like i said, pro advice is the way to go.

[pastapouch]

I have two interval sessions in the week, one gets replaced with hillwork next week... 3k hill 4k from home. Ignore the lactose threshold stuff unless you are a top sprinter.

[bikemonster]

There can be no better advice than that given by Eddy Merckx: "Ride your bike. Lots."

 

As long as you are a weekend warrior, you don't need a "training programme". Ride with others. Mostly, just ride. Challenge each other to reach the tops of hills first, challenge each other to get to nominated road signs first.

 

Ride your bike, have fun and fitness will follow.

 

You're in the W Cape, so do PPA funrides races and set yourself goals. Aim to finish with your start group. Aim to finish in the top half of your start group. Aim to help set the pace in your start group. Aim to get seeded into the next start group.

 

Ride your bike, enjoy it (so that you want to ride your bike even more) and everything will look after itself.

[The Saint]

I am hoping to raise my lactate threshold - which - as far as I understand - will increase my endurance.

 

I am open for any suggestions.

 

Far as I know you cannot just do one type of interval - they all compliment each other to achieve a desired result.

[SUPER M]

Your best bet will be to talk to Maryke here on the HUB. She really knows her stuff.

 

Her post is: "training programs for cyclists", and all her contact details are there.

 

Just search for the post under the "for sale" classifieds.

 

Good luck.

[The Saint]

Agreed chat to Maryke.

[aungiers]

Raising your lactate threshold is going to improve your aerobic power capacity. This will allow you to perform more work for a longer period of time. The ideal thing to do is to go and get a full assessment done whereby they will obtain a lactate curve and from there extrapolate training zones for you to ride at. If for instance your aerobic capacity falls at a lower parameter, a sport scientist will then prescribe a program that will improve this before prescribing higher intensity training (base training). Ideally you should see the sport scientist frequently and obtain a program on a 4-6 week basis to ensure that you obtain goals etc

 

Don't get a program off the net or have someone send you a program via e-mail, this is a waste of your time and money and essentially you are being conned. Go and see someone(someone who has the right qualifications i.e. not a bio unless they have a sport sci degree too) who can perform the tests which prob will include anthropometric evaluations and you will get your monies worth.

[Mads]

Thank You for everyone’s input.

 

I have a training program, but I think Bikemonster explained my approach to training the best.

 

Ride a lot

Ride far

Ride fast

Ride slow

Ride hills

Ride flats

Ride different routes

Enjoy it. Have fun.

 

Although I want to improve, I do know myself and a structured training program and technical stuff like lactating thresholds will take the fun out of cycling.

 

So I guess what I was asking is: If I try to ride harder and faster on the hills– will it make me better on the distances?

[aungiers]

Short answer: No. You need to do distance to get better at distance. Threshold training will get you there or there abouts but it is not the best way to go about it. If you have distance in the legs already, all you need to do is maintain. Then intervals will be fine, but add one long slow distance ride in a week to get those extra few miles

[bikemonster]

Although I want to improve, I do know myself and a structured training program and technical stuff like lactating thresholds will take the fun out of cycling.

 

So I guess what I was asking is: If I try to ride harder and faster on the hills– will it make me better on the distances?

 

I'm not sure that lactating threshold is quite what you meant, but you are right, training to a programme is a great way to take the fun out. If you're a pro or a full-on race snake it has its place. If you're cycling for fitness and fun, not so much.

 

PPA races will provide enough intervals and will give you a good yardstick of your progress. For all your other rides, ride with people who have similar abilities and aspirations to yours. You'll all end up pushing each other and improving, without losing sight of the fun.

 

Riding harder and faster on the hills will make you harder faster on the hills. But beyond a point, all training contributes to all other riding.

 

I'm guessing you don't ride alone, and riding with one or more riding partners has an awful lot going for it, but makes it impossible to stick to a proper, training program tailored to your own requirements.

 

At the risk of boring you - have fun and enjoy yourself and everything will come as long as you're riding your bike.

 

The only point which is the opposite of my philosophy of fun above all is this: Train to your weaknesses and race to your strengths.

[firewolf]

I use interval time to rehydrate with cold beer and good wine on the wonderful wine farms in and around the Constantia area. Its during these quiet, meditative periods that I most appreciate the unique lifestyle that cycling offers.After a suitable interval time has passed,and I have manages to stumble and become entwined with a grapevine, I call out urgently to any Vintner who passes by "Put me back on my bike!", to which they might reply "Oi!What the f*&k are you doing to my prize vines!?" followed by a series of loud smacks.

Ahh yes. The quiet interlude of interval time.