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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 12-09-02, 08:24 AM   #1
noname1234
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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
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Old 12-09-02, 11:54 AM   #2
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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.
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Old 12-09-02, 12:00 PM   #3
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Quote:
Originally posted by threadend
Welcome to the forum noname1234.
Ditto
Quote:
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.
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Old 12-09-02, 01:04 PM   #4
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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
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