Advertise on Bikeforums.net



User Tag List

Results 1 to 11 of 11
  1. #1
    King of the molehills bcoppola's Avatar
    Join Date
    May 2006
    Location
    Detroit 'burbs, east side.
    My Bikes
    '04 Giant OCR2, '87 Schwinn World Sport F/G conversion, '85 Schwinn Super Le Tour, '92 Trek 820
    Posts
    1,195
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Intervals kicked my a**

    Whoo...just tried an interval routine I read on the Bicycleing Mag website: 10 min warmup, 3x3 intervals w/3min cooldown between them (yes, only a partial cooldown), then cooldown for remainder of 30 min total time.

    I only managed two intervals, and I thought I was in pretty good shape after an active riding season.

    Somebody, tell me it'll get better please!

    Note: maybe using the fixed gear as a trainer bike isn't a good idea?

    Must...shower...yes, I stretched afterwards.
    '04 Giant OCR2|'87 Schwinn World Sport F/G conversion (6,129)|'92 Trek 820 MTB|'85 Schwinn Super LeTour
    "People who spend most of their natural lives riding iron bicycles over the rocky roadsteads of this parish get their personalities mixed up with the personalities of their bicycle as a result of the interchanging of the atoms of each of them and you would be surprised at the number of people in these parts who are nearly half people and half bicycles." - Flann O'Brien, The Third Policeman

  2. #2
    Left OZ now in Malaysia jibi's Avatar
    Join Date
    Aug 2006
    Location
    Lancashire England, but at the moment on an extended tour of South East Asia
    My Bikes
    Thorn Ravan Catlayst, Bill Nickson tourer, Bill Nickson Time Trial, Claud Butler Cape Wrath, Motobecame Tandem etc etc
    Posts
    826
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by bcoppola
    Whoo...just tried an interval routine I read on the Bicycleing Mag website: 10 min warmup, 3x3 intervals w/3min cooldown between them (yes, only a partial cooldown), then cooldown for remainder of 30 min total time.

    I only managed two intervals, and I thought I was in pretty good shape after an active riding season.

    Somebody, tell me it'll get better please!

    Note: maybe using the fixed gear as a trainer bike isn't a good idea?

    Must...shower...yes, I stretched afterwards.
    It will get easier, why else do it.

    Remember ,,at spinning class at the gym they use (Schwinn) Fixed machines, much better work out than being able to coast.

    george
    ---------------------------------------------------
    https://sites.google.com/site/imjibi/home

    Photos of present tour of South East Asia
    http://picasaweb.google.com/georgeidf50/southeastasia

  3. #3
    OnTheRoad or AtTheBeach stonecrd's Avatar
    Join Date
    Aug 2005
    Location
    Weston, FL
    My Bikes
    Ridley Noah RS, Scott CR1 Pro
    Posts
    2,161
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    No, it never gets easier you just get faster (I think that is Greg Lamond quote). Intervals are about pushing yourself as you get better you push harder. It is truly the only way other than riding with a faster group to improve your performance. Riding at 25mph seems hard until you have pushed 28-30mph then 25 feels easy. It is the same with distance, after doing 100mi, 20mi is a breeze.
    The problem with the gene pool is that there is no lifeguard and the shallow end is much too large

    2013 Noah RS

  4. #4
    Last one to the top... Little Darwin's Avatar
    Join Date
    Jul 2005
    Location
    Wilkes-Barre, PA
    My Bikes
    Many
    Posts
    6,803
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I agree that it shouldn't get easier, since you are supposed to go at max output, but it is my understanding that your recovery time should decrease...

    I'm kind of glad that I don't care about race training.

  5. #5
    OnTheRoad or AtTheBeach stonecrd's Avatar
    Join Date
    Aug 2005
    Location
    Weston, FL
    My Bikes
    Ridley Noah RS, Scott CR1 Pro
    Posts
    2,161
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I do two types of intervals each week:

    LT intervals = 2x 20min Zone 5a with 2x 10min Zone 2 recovery
    Sprint = 6x 5min Zone 5b/c with 6x 5min Zone 2 recovery

    So my weekly schedule looks like:

    Sunday = distance 60+mi Zone 3 or club ride with A group 50mi
    Monday = off
    Tuesday = Sprint Interval
    Wed = Tempo ride
    Thursday = LT Interval
    Friday = Temp ride
    Sat = yard work

    I don't race I just seem more inclined to doing structured workouts. I did this when I was running and going to the gym for weight training as well.
    The problem with the gene pool is that there is no lifeguard and the shallow end is much too large

    2013 Noah RS

  6. #6
    Senior Member
    Join Date
    Jan 2002
    Location
    Washington, DC
    Posts
    3,152
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Our team used to do intervals back when I was running cross country. They never get easier; you just get faster.

    Paul

  7. #7
    Senior Member NOS88's Avatar
    Join Date
    Mar 2006
    Location
    Montgomery County, Pennsylvania
    Posts
    6,302
    Mentioned
    2 Post(s)
    Tagged
    0 Thread(s)
    Intervals are one of the few places that the maxim "No pain; no gain" actually seems to be true.
    A conclusion is the place where you got tired of thinking. - S. Wright

  8. #8
    Time for a change. stapfam's Avatar
    Join Date
    Jan 2004
    Location
    6 miles inland from the coast of Sussex, in the South East of England
    My Bikes
    Dale MT2000. Bianchi FS920 Kona Explosif. Giant TCR C. Boreas Ignis. Pinarello Fp Uno.
    Posts
    19,915
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Interval training does not get easier. If it does- you are not putting enough effort into them.

    I do my intervals on the rides. Having and easy ride? Sprint the last 200 yardsup a hill. Or choose two points- telegraph poles for me- and sprint between them. Normally get sprint between two poles- rest for 2 gaps and then sprint again. At the start of my training season- I normally do 3x 200yard sprints per ride. Come the spring and I am up to 5 and every one hurts- but recovery time is better.
    How long was I in the army? Five foot seven.


    Spike Milligan

  9. #9
    Senior Member Garfield Cat's Avatar
    Join Date
    Oct 2004
    Location
    Huntington Beach, CA
    My Bikes
    Cervelo Prodigy
    Posts
    4,885
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    In a structured setting like cross country running, there is a season with competition throughout and then the conference finals and state finals. The runners go a certain distance in competition. Each runner is developing his or her own personal best times. That means pacing is important. One of the objectives of interval training is to get the runner to pace his race.

    So if you're a world class marathon runner, you go 5 minute mile pace. That's 75 seconds per quarter mile. During the early part of the season, you go shorter intervals and later on the intervals are longer distances. If done correctly, intervals should get easier, not harder. If its harder, you're pushing yourself way beyond race pace.

    There's a law of diminishing returns with interval workouts. Don't kid yourself in doing interval work to better your average speed indefinitely. Athletes need to know that their running career spans to their 30's for peak lifetime performance. El Guerrouj is a good example of this. Check out his workouts and you will see that his interval training is sensible and incorporated with strength and distance conditioning.

    If you're already in your 50's, guess what? Just look at the Seniors world track times. I know this is a bike thing but you can get a lot of insight from running. Before you biked, you ran.

  10. #10
    King of the molehills bcoppola's Avatar
    Join Date
    May 2006
    Location
    Detroit 'burbs, east side.
    My Bikes
    '04 Giant OCR2, '87 Schwinn World Sport F/G conversion, '85 Schwinn Super Le Tour, '92 Trek 820
    Posts
    1,195
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    I should mention that I have my fixed gear on a Blackburn fluid trainer so I'm wondering if the highish gear is too much since even the warmup and cooldowns are pretty hard. Hence, wondering if I should use my road bike on the trainer instead...

    ...or use this as an excuse to buy a flip-flop (fixed both sides) hub w/a lower stationary training gear + "road" gear and build a new rear wheel! Ooh, ooh, new bike stuff...
    '04 Giant OCR2|'87 Schwinn World Sport F/G conversion (6,129)|'92 Trek 820 MTB|'85 Schwinn Super LeTour
    "People who spend most of their natural lives riding iron bicycles over the rocky roadsteads of this parish get their personalities mixed up with the personalities of their bicycle as a result of the interchanging of the atoms of each of them and you would be surprised at the number of people in these parts who are nearly half people and half bicycles." - Flann O'Brien, The Third Policeman

  11. #11
    OnTheRoad or AtTheBeach stonecrd's Avatar
    Join Date
    Aug 2005
    Location
    Weston, FL
    My Bikes
    Ridley Noah RS, Scott CR1 Pro
    Posts
    2,161
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by Garfield Cat
    In a structured setting like cross country running, there is a season with competition throughout and then the conference finals and state finals. The runners go a certain distance in competition. Each runner is developing his or her own personal best times. That means pacing is important. One of the objectives of interval training is to get the runner to pace his race.
    You had a nicer coach than I had. When I was doing cross country we use to do 1/4mile intervals and the coach wanted them under 60sec. He would start with 10 and add one each time you went over 60 sec. Also when we did mile intervals the target was 5min. Then of course we had do 100 yard sprint ladders. In the winter off season they had us go for 1000 miles between CC and Track. This was in HS. My experience is that you always train harder than you compete.
    The problem with the gene pool is that there is no lifeguard and the shallow end is much too large

    2013 Noah RS

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •