intervals right for me?
Hey, I'm 15 and i'm wondering if i should toss in some intervals into my workout. i've been training since early May and I ride 5-6 times a week totaling about 100 miles each week (I avg. 17.5mph over rolling terrain w/ light headwinds). Additionally I have one climbing day each week. I'm not on a cycling team/club and have no coach, but I'm planning to join a team next year. So can anyone give me some advice on interval training b/c i've never tried it before. I'm open to all suggestions!
Now with racer-boy font!
You should do intervals. You should also do hillwork. That is if you want to get faster and stronger. Start with intervals of 45 sec on/45 sec off. Do six or seven sets after your warmup. If this feels too easy go to 1 min on/ 45 sec off.
When you are "on" go about 90% effort, not all out. Never do two "hard" days back to back is the general rule, but heck you're young so your mileage may vary.
Originally Posted by Moonshot
Thanks for ur suggestion. i'll be sure not to go all out during intervals and to continue hillwork.
you should not do intervals.İnterval training in that early training times can cause injuries.You can do climbing with under %85 of your max heart rate.You will do intervals as you become pofessional,maybe 1 years later.
ok, so after two weeks of doing intervals, doing 7 sets of 1 min on and 45 sec. off once a week, i have improved my average speed to 18.1mph for 23 miles. i'll be looking to continue doing what i have been to keep improving…thanks Moonshot for the advice
Tiocfáidh ár Lá
From what i've read you should not be doing intervals untill you are fully developed, i.e. 18-19 years old and then only after about 1000 base miles. Things may have changed quite a bit since I was 15 but I would seek the advice of a coach especially if you want to get into racing...
more ape than man
this always has confused me, and i see a lot of conflicting information on this. why, exactly, are intervals to be avoided for so long? i've read the same things about 1000 or more base miles, but if a person is healthy what is the risk of doing them sooner?
Originally Posted by jfmckenna
I do have a base of 1000 miles, and i'm not sure if i can manage the cost of a coach right now. I'm in good shape, had a physical, and ran track and played baseball before. During track practices, we did intervals similar to the ones i do now for cycling. I'm also sure that i get plenty of rest to prevent over training and have every 4th week as an "easy" week.
These days, the word in the fitness circuit is that you can exercise teens- not to the same degree as adults, but you can take them anaerobic through a carefully supervised program.
First, I would say you should see your pediatrician to ensure that your growth is proceeding normally. Then I would suggest getting a referral for a good coach in your area that can take you through a safely perscribed fitness program. You can find a coach here: http://www.bicyclecoach.com/. They have an agreement with USA Cycling to provide licensed coaches to individuals and groups that are looking for a certified coach through USA Cycling. They should be able to help you.
Find a coach that will put together a training program for you for the coming season. You only need one session for this if you're just looking for a program and are dilligent with maintaining their schedule down to the letter. If you stay disiplined, you should be ok. If you think you will need more help than this, you'll need to consult your parents for figuring out how to pay for a coach.
For cycling (at least from the viewpoint of USA Cycling), the time to start becoming serious about cycling for males is now... slightly younger for the girls, since girls seem to hit puberty sooner than boys. In order to reach your fullest potential, I would highly suggest hiring a coach off USA Cycling, and let them guide you through your cycling career. They can also acquaint you with the USA Cycling circuit and the rules and guidelines of USA Cycling, as well as enroll you in the correct races and such. They can also get you discounts on your cycling gear, as well as acquaint you with the races in your area.
Do u have a rough idea for how much a coach might cost for a year?
Originally Posted by Koffee Brown
No I don't. Sorry. I believe the pricing is up to the coach.
If you are seriously serious about riding, and you think you're pretty good, have you considered going to the local bike shops in your area and seeing if they either can sponsor you or have coaches that work/volunteer time to train people out of their store? It could be worth the time to investigate before you go to USA Cycling.
If you can't find anything, just go to the link I provided and cold call the coaches.
Let us know how things go for you!