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03-01-05, 01:31 AM
Alright another one of these pesky interval questions...
Today I did Crit Intervals (race in 6 days)
From Friel...
P3: Crit Sprints
Warm up and then go to a course with curbed corners, clean turns, and little traffic. Do six to nine sprints 25- 35 seconds in duration. Recover for 1 minute after each. (Periods: Build 2, Peak, Race)
Alright In these intervals I start at about 15 MPH, shift into a high gear (53- 14, 13 or 12) and sprint as hard as I can for a corner, take the corner at speed (about 24 - 25 MPH), sprint to the next corner (15 feet away), take it at speed and then sprint another 50 feet or so, highest gear to about 32 MPH (getting faster all the time) about 40 seconds total, recovering to under 130 BPM each time.
I expect to have my lungs burn towards the end of the workout, from going anarobic at full force. After a minute or so it stops and I recover back to normal then go again. Today I did 8 sprints, getting a little faster each time. After the last one I was a little tired but did another 5 miles to cool down and went in, 45 minutes total, 12 miles.
After I got back in my body felt like I could do more. I mean like I did not really do much at all. Several hours later I still do not feel the soreness that I get from cruise intervals, etc, that focus on muscular endurance. Is this a normal reaction to anarobic power intervals or am I just not working hard enough?
I understand that you want to finish your last as strong as the first which is no problem here (a little different for hill repeats).
Thanks as always...
6 more days until my first criterium... :D
Today I did Crit Intervals (race in 6 days)
From Friel...
P3: Crit Sprints
Warm up and then go to a course with curbed corners, clean turns, and little traffic. Do six to nine sprints 25- 35 seconds in duration. Recover for 1 minute after each. (Periods: Build 2, Peak, Race)
Alright In these intervals I start at about 15 MPH, shift into a high gear (53- 14, 13 or 12) and sprint as hard as I can for a corner, take the corner at speed (about 24 - 25 MPH), sprint to the next corner (15 feet away), take it at speed and then sprint another 50 feet or so, highest gear to about 32 MPH (getting faster all the time) about 40 seconds total, recovering to under 130 BPM each time.
I expect to have my lungs burn towards the end of the workout, from going anarobic at full force. After a minute or so it stops and I recover back to normal then go again. Today I did 8 sprints, getting a little faster each time. After the last one I was a little tired but did another 5 miles to cool down and went in, 45 minutes total, 12 miles.
After I got back in my body felt like I could do more. I mean like I did not really do much at all. Several hours later I still do not feel the soreness that I get from cruise intervals, etc, that focus on muscular endurance. Is this a normal reaction to anarobic power intervals or am I just not working hard enough?
I understand that you want to finish your last as strong as the first which is no problem here (a little different for hill repeats).
Thanks as always...
6 more days until my first criterium... :D