GuitarWizard

I never did "structured" intervals before, and I can't believe what I have been missing all these years. I did what a lot of people do....go hard when I felt good, and ease up a bit when I didn't. In just a few weeks, I am noticing real improvements after doing the 60 minute workout he puts you through. The video came with my CycleOps Fluid 2 trainer, and while I didn't use the video at first, I decided recently to give it a whirl.

Went for one of my typical riding loops for an "easy" ride today. My average speed actually increased over what I've done in the past, "perceived effort" on hills seemed to be noticably less, and this was with a headwind for some of the ride....I wasn't even tired at the end of the ride, and felt like I could've done the loop again with no issue. I found I wasn't gasping for air anywhere near as bad at the tops of a couple climbs that would usually tax me by the end, and my legs faired much better. I'm just pissed I didn't start doing this stuff earlier. I've never really had any aspirations of racing (which is probably why I never gave structured interval training much thought before), but do like long distance riding.....and I think this should have a very profound effect on that as well. I gotta get his hill climbing DVD as well for this winter...

Anyone else use that DVD?

russdaz

not used the dvd, but have always done interval session, in a mad man in that i love pushing my body to its obsloute max, quite a lot.
Have had huge bennifits from doing them. mainly on turbo trainers tho it easier to measure on there, but the bennifits are felt out on the road for sure.

in a nut shell i love interval work lol

tekhna

Could you guys give a good synopsise of interval workouts? I have seen them before, but it is eluding me.

GuitarWizard

Basic idea of the DVD I have:

Approx 10 minute warm up, which includes two 1 minute sprints

3 x 5 minutes of max effort, with 5 minutes of recovery in between each effort and 4 minutes of recovery after the last set.

12 minutes of "steady state" intervals; not as high of an effort as the previous, but maintaining effort for the full 12 minutes and varying cadence.

8 minutes of cool down.

Need a heart rate monitor, in which the video explains this.

russdaz

you ride at different levels for over a set of perameter based on distance, time, heart rate, or power.

eg. one of my interval workouts.

1)15min warm up light pace.
2) maximuim effort for 1min. in a big gear.
3)rest 4mins at light effort (recovery)

repeat stage's 2 and 3 3-10 times
4) 15min slow easy pace warm down

another example would be make a circuit with a hill and decent.

attact the hill hard and rest on the down hill flat section. complete course 2-10 times.

#edit# Dam too slow lol

adamfresno

I like the CTS Crit dvd. Really builds up that latic acid. The sprinting one is good too.

GuitarWizard

Dammit....now I want the complete set....

rule

Psst...CTS has a couple of new ones out too.

Climbing II - The newest addition to the CTS Trainright DVD Library, the Climbing II DVD incorporates the same workout format as the original video, but has been revised to include a more dynamic range of climbing repeats and hill accelerations. The Trainright Team leads you through a workout designed to improve your aerobic capacity, climbing cadence and force production when the road turns towards the Sky!


Race Simulation - The second of two new additions to the CTS Trainright DVD Library, the Race Simulation Trainright DVD. Using intervals to mimic race day intensities, this video will hit you with high VO2 intervals and incomplete recovery all while Premier Coach James Herrera keeps you motivated and pushing your limits! We are excited to offer this newest DVD to athletes of all ability and fitness levels. Great for the competitive racer gearing up for the weekend race or while sitting in the basement riding the trainer in the winter time. Also great for the weekend warrior and recreational rider who wants to boost their fitness and drop the hammer on the next group ride!

GuitarWizard

Yeah, I wanted to get the Climbing 2 as well, but didn't know about that other one....hmmm....will have to pick that one up too.

Just picked up the mountain biking one at the LBS a few min ago, so I'm gonna pop that one in the DVD player and see how painful it looks.

Looks like I should have some pretty varied workouts ahead of me this winter .