Training & Nutrition - ATI training question

I have been incorporating a weekly ATI training day into my week, and I have a question. I've been following you guy's posts on your training and it's a little too involved for a dumb old Okie to understand. So, let me ask this way:

-At what % of max do you do ATI's? I've been trying for 85-90%, seems to be working well but I'm thinking that maybe I should shoot for 95% since it's getting easy to stay at my 85-90% level.

My goal is not to raise my AT level, but to increase the time I can stay right below that level.

By the way, I'm now doing 6 minutes on/ 4 off and increasing the "on" duration each week, leaving the "off" at 4 minutes.

Thanks peoples...

It's a good question, and basic to doing AT training. Here's my take.

% of MHR is just a starting point to get you in the ball park for AT intervals. You need to determine your HR at AT, then perform the intervals at 95-100% that HR. Even if you don't do an AT test, you probably have some feel for what your AT is. Finally, note that the AT intervals are done at or slightly below AT... get above it and you're training a different thing. Soooo, if it's too easy, lengthen the "on" cycle.

Here's a pretty good link:
http://www.sport-fitness-advisor.com/anaerobicthreshold.html

Excellent link, thanks roadbuzz. I had a feeling I was making them too easy. I just did a little math and I've been holding about 91%. Doing it 95%+ will bring a whole new light to my ATI days :eek:

I read the article a little more closely, and the 95-100% level they are talking about is of ATHR, not MHR. Maybe I was working closer to my AT than I thought.

I know there are and have been several threads on this subject, but is this oversimplifying:

-Ride intervals and find the heart rate where I feel lactic acid building. Do this over a few workouts and average, then use this as my ATHR?

Some day when you're feeling strong, and up for a good workout, do the 2x20 Anaerobic threshold test described in the sticky thead at the top of the T & N forum.

In the meantime, the way I estimate my AT is by my breathing. After a good warm up, at some level of exertion my breathing changes... long, deep breaths. Breathing in becomes important. Controlled, not panting. At that point, don't push to go harder, just maintain a level that keeps you breathing deeply. It's a difficult pace, but one I can hold a while. Your HR after a minute or so at this pace is an approximation of your AT. (It also is a good target starting point for the 2x20 test, but you'll probably want to attempt to average a little higher.;))

Bottom line is the AT threshold work is probably somewhat more aerobic then you would expect! At higher levels of effort, you're getting into Lactic Acid System conditioning.

I read that awhile back, sounds good in theory, but I'm not sure I can find a place flat enough to keep a consistent number for 20 minutes. Sounds like a bunch of dang work too hehe.

I know 10 years ago (before training became so scientific) I could tell you almost immediately when lactic acid started to flow, now it seems like it's a little more of a vague feeling that's not so abrupt. Probably too many cheeseburgers cloggin my veins.

I do find all the numbers interesting, on the road at least. And I enjoy this type of training as long as I get to go shred on the mtn bike every few days and worry about nothing but surviving...