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  1. #1
    Senior Member howsteepisit's Avatar
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    Intervals or Long Ride?

    I promised myself that i would start doing some interval training this week and today is the first scheduled day. But this is the nicest day of the year weather wise, so I really want to go for a nice long ride to enjoy the weather. So what do I do, intervals (not pleasant but sure to improve my endurance and speed) or just do a longer ride? Nice days have been at a real premium this year.
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  2. #2
    Time for a change. stapfam's Avatar
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    On that long ride-just start attempting the interval training. The last 200 yards up a slope are worth sprinting, providing you have just taken it steady before hand and recover afterwards. Failing that- two markers on the flat 200 yards apart do just aswell. 3 on a 20 mile ride are enough to start with but make certain you fully recover after each one.
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  3. #3
    Senior Member ?? Beverly's Avatar
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    Quote Originally Posted by stapfam
    On that long ride-just start attempting the interval training. The last 200 yards up a slope are worth sprinting, providing you have just taken it steady before hand and recover afterwards. Failing that- two markers on the flat 200 yards apart do just aswell. 3 on a 20 mile ride are enough to start with but make certain you fully recover after each one.
    Good suggestion.

    Here's an article with suggestions on working those intervals into your rides.
    http://www.cptips.com/intervl.htm
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    Our cross-country coach was a big proponent of fartlek (Swedish for "speed play") -- a sort of free-form interval training in which one varies one's pace during a run. It's rather like the way children move about a playground as they vary their speeds from walk, toi jog, to spring according to how they feel. It became a verb for us ("just take it easy on Saturday and fartlek for a few hours.") It also gave us a long succession of winning teams. Not sure whether the cycling world has anything analagous.

    Paul

  5. #5
    Ti #18 Senior.
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    Wife just read an article that said recent research shows that 30 seconds at sprint and 4 minutes of recovery repeated for 30 minutes is the equivalent of 1 1/2 hours of moderate riding. I'm going to try this 1X per week with 30 minutes of tempo. YMMV.

    Jim

  6. #6
    Senior Member howsteepisit's Avatar
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    Well, I picked the intervals. 16 miles with 6 interval sets of 3 min on 2 off at HR up to 95% of max. The last 3 weeks I have been doing a couple of tempo type rides and now the intervals. last night, I rode 30 miles at an endurance type HR (otherwise known as just a ride). I was 15 minutes faster than the last time I rode it a three weeks ago, and at a lower HR. So it really looks like adding some training type rides is working well.
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