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  1. #1
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    INtervals and REcovery

    Hi, COuld someone elxplain the proper way to do an interval and what recovery is excatly? I read about these technique to help you get stronger, but not too sure of what they are.

    Thanks

  2. #2
    Career Cyclist threadend's Avatar
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    Welcome to the forum noname1234. Hope it's okay to call you .

    In a nutshell, interval work tears down / destroys muscle tissue. When the muscle is allowed to rebuild during the recovery stage it comes back stronger and more resistant to breakdown. That is how you get stronger. It's also the reason that recovery is critical to benefiting from intervals.

    If you use the quick search function at the top of the screen you will come up with enough information to keep you in reading material for a quite awhile.

    Hope this helps.
    2003 Iceman Challenge - 2:34:55 - 897 / 2,000*
    2002 Iceman Challenge - 2:39:23 - 1093 / 2,186
    2000 Iceman Challenge - 2:49:18 - 1516 / 2,153
    *estimated

  3. #3
    Just ride. roadbuzz's Avatar
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    Originally posted by threadend
    Welcome to the forum noname1234.
    Ditto
    If you use the quick search function at the top of the screen you will come up with enough information to keep you in reading material for a quite awhile.
    Or, you can use the "adv. search" on the bar right under the BikeForums logo. There are at least two fairly extensive threads in the T & N Forum from the last year.

  4. #4
    have bike will tour catfish's Avatar
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    I did an interval ride this morning with a trainer class i taught.
    intervals make riding a trainer almost fun.
    here is how we rode:
    warm up to 60% max heart rate 3 minutes

    raise HR in 5 bpm incremantes till 70%( this is where we started the intervals)

    seated flat road medium gearing raise heart rate 10 BPm and hold 1 minute

    recover 1 minute back to 70% repeat 3X

    second set seated climb raise the heart rate 20 BPM hold 1 minue and recobver 1 minute to 70% repeat 3X

    third set; seated climb raise heart rate 30 beats hold 1 minute and recover back to 70-% repeat 3 X

    fourth set : hard out of saddle climb raise heart rate 40 BPM then recover back to 70% we took a 2 minute recovery with the 40 beat interbvals repeat 3 X

    then work back down the ladder hitting each interval 3X on the way down

    finial set was 15X3 cadance and pedal stroke drill
    easy to medium gearing:

    level 1: 15 seconds cadance at about 85RPM

    then level 2: 15 seconds at a faster cadance

    then level 3 15 seconds at your race pace

    recover 45 seconds and repeat 3X
    recover cool down stretch and thats it

    good motivating music helps with this ride
    catfish

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