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Old 10-04-05, 10:06 PM   #1
Dieter
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Two questions regarding training intensity

The past few months i have encorporated a more strcutured training program with emphasis on intensity. I have a few questions...

1. Intervals:

During my interval sessions I typically do somehting like this: 15 min warmup, 5 min @ 80% MHR, 10 min @ 87-90% MHR, 7 intervals to 93% MHR (recover to 73%), 5 min @ 85% MHR, 15 min cooldown

It takes me about a minute and a half to work up to 93% of my MHR. It takes about the same for me to recover. Am I wimping out by not going 100%? The 5 min @ 85% MHR is spinning medium/high gears in order to stall my recovery. I am putting out a lot less watts than I would have had to if I put it in before the intervals. That said, is me being able to do this a sign that I did not push hard enough during intervals?`

Dannyo has stated in several of his posts that intervals should be done to 100% of max. I am not sure if all other sources (some below) suggest the same, so perhaps I have misunderstood?

http://www.cptips.com
http://www.brianmac.demon.co.uk

By 100%, does that indicate that you should be totally shot at the end of the last interval (100% tired, but never hitting 100% MHR), or does it mean you should literally hit 100% MHR each time? Quite honestly I am not sure if I could do that on the later intervals. I feel too tired to spin the pedals around fast enough to hit that HR.



2. Easy days:

My weekly program is something like 1-2 intervals (or hill climb), 1 endurance day, 2 days of no training and the remaining days I do different types of workout for about an hour at low/medium intensity. This could be jogging, walking up mountains at brisk pace, raquetball, squash, biking.. Whatever, as long as it is aerobic. I am not talking weights etc. This is partly because I am not only interested in becoming a solid rider, I also want some cross training and being able to hold my own while playing tennis etc.

I try to put in a day of rest following the really intense workouts. If I still feel tired I might put in an easy workout the day after that as well (say 65 - 70% MHR). But when I am feeling good and I only have one hour (somewhat limited time on time), should I still limit myself to say 70% or would it be OK to do an hour @ 80% MHR and at least feel like I get a workout (as long as I am careful not to end up in the 80-85% range). I have read so much about going too hard on the easy days I am afraid of overdoing it...
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Old 10-05-05, 10:35 PM   #2
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Anyone care to comment?
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Old 10-06-05, 04:30 AM   #3
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Yeah its not bad, but try to hold your upper limits longer your currently only going here.

Zone 4
TT
Suitable for indoor workouts
Development of fast twitch to slow twitch muscle fibres
Increased lactate threshold
Increased oxidative / glycolytic enzymes
Increased VO2 max

Zone 5
TT
MTB XC
Road racing
Track endurance
TT
Suitable for indoor workouts
Increased VO2 max
Increased lactate threshold
Race specific skills
Increased oxidative / glycolytic enzymes
Increased capillarisation





and add some maximal stuff too else your missing out on these bennifits.

working at 95+% hurts at firts but the bennifits are huge if your prepared to work.

Zone 6 Maximal
MTB XC
Road racing
Track endurance
TT
Suitable for indoor workouts
Increased VO2 max
Increased lactate threshold
Increased blood volume
Increased stroke volume
Increased muscle buffering capability
Increased lactate clearance
Increased glycolytic enzymes

Zone 7 Maximal Supramaximal
Road racing
Track endurance
Suitable for indoor workouts
Increased VO2 max
Fast twitch muscle fibre development
Increased neurological recruitment
Increased peak power output
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