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Old 03-25-08, 11:20 AM   #1
ericm979
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How do you get 'up' for intervals?

I've been trying to work on my shorter term power since that's one of my weaknesses. It's often tough for me to get motivated to really drill it for 5 minutes by myself. When I'm with a group it's a lot easier to be motivated to go hard. It may just be a quirk of my personality but I have no problem going at threshold for half an hour up a climb, or riding climbs for four hours at tempo. From the posts I see here it seems like a lot of you do a lot of interval training and enjoy it the same way I enjoy try to beat my record up a 2000' climb. Is that just personality, training what you like riding, or do you do something special to get motivated?
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Old 03-25-08, 11:24 AM   #2
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For me, it was seeing the outcome of my training. In races. Hard group rides. Solo efforts. That's my motivation.
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Old 03-25-08, 11:25 AM   #3
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Nothing special for me. It's important to get those first 5 pedal strokes started off right. Once I'm underway, the rest is all autopilot. Sometimes it helps to do the intervals on the same course every week (not necessarily repeat the same course for each interval). It helps to know that the next interval starts when I get to the school zone sign, and last time I made it to the storm drain before the time was up...

I also always stand and sprint out the last 10s of any interval, all-out.

Now that I've got a PowerTap, it's a lot easier really. The feedback is instantaneous.
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Old 03-25-08, 11:27 AM   #4
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I also always stand and sprint out the last 10s of any interval, all-out.
do you do this on your VO2max intervals also? and do this after or at the end of the interval helps how?
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Old 03-25-08, 11:31 AM   #5
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No reason you cant do your intervals on climbs. I prefer doing my 5 minute intervals on climbs. My 20 minute intervals I do on flats, rolling and climbs. Climbing is a weakness for me, so it makes sense to train on climbs.
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Old 03-25-08, 11:40 AM   #6
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All my 5 mins are on climbs. I have one in particular that is around 5:30 from stop sign to store.
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Old 03-25-08, 11:49 AM   #7
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I do my 5mins on climbs. Actually the same climb, and I do them before a group ride that goes up that same climb. So I have a consistent check on my solo effort vs in a group. It's almost always higher in the group. Part of that is due to asthma that gets better after some hard efforts. And part is probably warmup, except that I'm usually fastest on the first interval, so maybe not. But I think it's mostly in my head.
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Old 03-25-08, 11:58 AM   #8
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Embrace the pain like you would a sobbing chyld creature. Or Spitzer's girl friday. Whatever motivates you.
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Old 03-25-08, 12:06 PM   #9
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do you do this on your VO2max intervals also? and do this after or at the end of the interval helps how?
Yep, sometimes I slack, but I usually kick it through the end. The power difference isn't usually that big since I'm already pretty much maxed out. I don't think there's much of a fitness benefit, but it helps me ride in anger, face my pain, and toughens me up. Seems like race efforts always require a final dig to finish the job -- like you almost caught the break at your pace, but need a final kick to actually get in there.
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Old 03-25-08, 12:15 PM   #10
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Go get your ass kicked in a race . Plenty of motivation to drill hard.
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Old 03-25-08, 12:18 PM   #11
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The only intervals I find mentally taxing are VO2 intervals. Anaerobic, and threshold intervals hurt too; but I don't seem to dread those as much.
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Old 03-25-08, 12:27 PM   #12
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Yep, sometimes I slack, but I usually kick it through the end. The power difference isn't usually that big since I'm already pretty much maxed out. I don't think there's much of a fitness benefit, but it helps me ride in anger, face my pain, and toughens me up. Seems like race efforts always require a final dig to finish the job -- like you almost caught the break at your pace, but need a final kick to actually get in there.
alrighty then. will give it a try this evening.
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Old 03-25-08, 12:29 PM   #13
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Go get your ass kicked in a race . Plenty of motivation to drill hard.
Too late. I already did.
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Old 03-25-08, 12:33 PM   #14
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Annendum: Do thyne intervals in fronte of ladyfolk. Goody wenches are exellent motivation for giving thyne all and mayking manly facial contortions and wilhelm yelps.

Or do it in front of boys, if that's thyne thing.
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Old 03-25-08, 12:38 PM   #15
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alrighty then. will give it a try this evening.
Cool, have fun! Just keep in mind that this final effort is gravy, not a goal. You don't want to save up for it or anything. It really does turn out to be just a little kick, even though it can hurt like a big kick. It's like you're telling yourself, "Oh, you think you're hurting now? How do you like this?"

The tiny bundle of spikes at the end here is my last grab, out of the saddle, pushing through 5:00. I tried to do it at 20s to go, but was just toasted (the big drop is shifting into my big ring, since I ran out of hill):

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Old 03-25-08, 12:45 PM   #16
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Only on the non-traffic side ear of course. I normally hate house/techno music, but the high bpm is great for VO2 to FT intervals.

Shorter intervals demand speed metal. I like to try to break things. Sometimes I do
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Old 03-25-08, 01:19 PM   #17
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Embrace the pain like you would a sobbing chyld creature. Or Spitzer's girl friday. Whatever motivates you.
is that a trick question?

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Old 03-25-08, 01:35 PM   #18
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Go get your ass kicked in a race . Plenty of motivation to drill hard.
I did on saturday. It motivated me to go harder on the group ride, but not so much on the intervals. Actually I was practicing not looking at the power meter for the intervals, so I might have gone ok on one of them. I'll find out when I download the data. I made the mistake during the race of looking at the PM and thinking "oh oh, I can't do that for long" which becomes a self-fulfilling prophecy. So I am trying to ignore the thing as much as possible while riding.
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Old 03-25-08, 01:40 PM   #19
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Find terrain that forces the issue, usually hills.
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Old 03-25-08, 01:42 PM   #20
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is that a trick question?

Nice Watch!
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Old 03-25-08, 01:50 PM   #21
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I normally hate house/techno music, but the high bpm is great for VO2 to FT intervals.
same here. i normally listen to rock, but i find that this high energy trance track i DLed helps me with my hard efforts.
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Old 03-25-08, 01:50 PM   #22
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I just set a goal power. It excites me during the last minute of a 5 minute max effort to try to elevate my power to boost up that average.
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Old 03-25-08, 02:12 PM   #23
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I actually really can't motivet, except when chasing cars/trucks (maybe 1/10 of the time), group rides (usually), or when I'm racing (pretty much every time). This is the biggest problem with my training. Even hills after about a minute I just plop down, row through the gears, and struggle my way up. I guess too many years of intervals.

cdr

*edit* jeez motivet=motivate

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Old 03-25-08, 06:12 PM   #24
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man those last few seconds where you sprint kicked my butt! omg. those hurt. unfortunately, i could not do a full 10s of them. not yet. dropped it down to 5-7s.
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Old 03-25-08, 06:38 PM   #25
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man those last few seconds where you sprint kicked my butt! omg. those hurt. unfortunately, i could not do a full 10s of them. not yet. dropped it down to 5-7s.
A VO2 interval should end with very ragged breathing, if you have 7s of sprinting left in you maybe it's time to increase the length of your interval. 3min is about as short as a VO2 interval can get, with most people doing 4-5min.
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