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  1. #1
    coitus non circum. Mars's Avatar
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    Is 2 30 minute rides the equivalent of an hour continuous ride?

    I commute to work, about 30 minutes. I ride hard with my heart rate around 150 or so. In the training guides I have been reading, they all recommend hour long or more rides. How as an hour continuous diffferent, in terms of benefits, from 2 hard 30 minute rides?

  2. #2
    auk
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    It copuld be argued that you are getting more out of the 2 sessions due to the fact that you aare revving up the metabolism twice during the day and thus burning calories over an extended period of time.

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    Sounds like a good argument Auk, for weight loss especially. But endurance building, that might be an entirely different story.
    Learning the ropes of mechanics on my Specialized Hard Rock Sport 2004 that I ride a bit too hard.... and upgrading parts that give me trouble on an excellent frame.

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    it depends on what your objectives are...you aren't going to build much endurance riding only 30 minutes at a time. you might burn more calories overall, though.

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    Senior Member Richard Cranium's Avatar
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    In some ways a 30 minute ride is like one-half of an hour-long ride.

    In some ways 2 one-hour-long rides are like 2 30-minute rides.

    Since you question isn't clear, neither is my answer.

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    The two are NOT the same. If you just want to burn calories 2 short rides are fine, but for training, the one hour (or more)ride is neccesary. It takes at least an hour of continuous training (elevated heart rate)for the body to begin to develope new, blood carrying capillaries.

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    Quote Originally Posted by Richard Cranium
    In some ways a 30 minute ride is like one-half of an hour-long ride.

    In some ways 2 one-hour-long rides are like 2 30-minute rides.

    Since you question isn't clear, neither is my answer.
    Maybe you should do a 30 minute ride instead of being a jerk to someone who is trying to learn something and better himself.

  8. #8
    coitus non circum. Mars's Avatar
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    **The two are NOT the same. If you just want to burn calories 2 short rides are fine, but for training, the one hour (or more)ride is neccesary. It takes at least an hour of continuous training (elevated heart rate)for the body to begin to develope new, blood carrying capillaries.**

    No fooling. I obviously can't hold the same heart rate for a whole hour... the length of time increases the blood flow? How?

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    The way I like to think of training is: the body acts as a smart recovery system by strengthening the elements most stressed during a workout. Lift a heavy weight once and it will strengthen the muscles to lift a heavy weight once more easily. Do a 2 hour ride and it will strengthen the system to do a 2 hour ride more easily. In your case you're telling your body to get stronger for two 1/2 daily rides at what ever intensity you do them at. There will be some carry over into other types rides because you're using similar elements of the body. But it won't be the same as riding an hour. The trainers call this specificity.

    If you want to ride faster longer then somewhere in the training routine you should train longer and faster My motto, back in the days of racing was: if you want to race fast then you've got to train fast The pros talk about racing into shape - same thing.

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    Senior Member trirmk's Avatar
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    Do you have scientific evidence that states that it takes at least 1 hour of continuous training for the body to begin to develop new capillaries? I'm just wondering because I'd like to look at the study if it's out there.
    Thanks!

    Quote Originally Posted by crtstdd
    The two are NOT the same. If you just want to burn calories 2 short rides are fine, but for training, the one hour (or more)ride is neccesary. It takes at least an hour of continuous training (elevated heart rate)for the body to begin to develope new, blood carrying capillaries.

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    Senior Member trirmk's Avatar
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    If you're crunched for time, two 30 minute rides will be just fine. However, if you can, try to get the full, uninterrupted hour in (maybe after work? the ride home + 30 mins?) for the full benefits. As some replies mentioned intensity, I'd agree with those and follow up by mentioning the importance of maintaining the "target" intensity for the duration of your training session, whether it be 1 hour or 30 minutes. You want your training to address the principles of training, such as specificity and overload - if you're doing races that will exceed 30 minutes, then going for the full 1 hour ride will be a good idea. And if you want to continue making gains, you'll have to continuously overload your aerobic system with more than 30 minutes of exercise at that intensity.

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    Quote Originally Posted by Mars
    **The two are NOT the same. If you just want to burn calories 2 short rides are fine, but for training, the one hour (or more)ride is neccesary. It takes at least an hour of continuous training (elevated heart rate)for the body to begin to develope new, blood carrying capillaries.**

    No fooling. I obviously can't hold the same heart rate for a whole hour... the length of time increases the blood flow? How?
    You don't have to maintain the same HR for an hour, but you do have to be at least at the minimum "training efect" HR which is usually 65-70% of your max HR. When faced with this level and duration of stress your body will "adapt" by, among other things, growing new capillaries; the tiny viens that carry blood through your muscles. Your respiratory system "grows" to meet the demands you place on it. It's similar to what will be simultaneously happening to your muscles on those longer rides, or when you do resistance training. You "stress" or "overload" a muscle, which causes microscopic tearing, and the muscle heals itself by growing new muscle to connect those tiny "wounds". Thats what all training is; stress and adaption. Thats why you can't go (with reasonable comfort) from 30 minute rides to 4 hours overnight; you havn't built up the system to handle it. Of course, once you "build up your system" it will need a higher (than what you need now) level of work to stress it to that minimum of 65-70% to stimulate change. Hope this helps.

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    Quote Originally Posted by trirmk
    Do you have scientific evidence that states that it takes at least 1 hour of continuous training for the body to begin to develop new capillaries? I'm just wondering because I'd like to look at the study if it's out there.
    Thanks!
    This is not "latest research" new info stuff. Look into just about any good enduance training book,cycling, tri,running, inline skate, and it will mention this stuff pretty early on. There is no doubt that this is what happens; all the different training programs/coaches/latest research, differ on the best METHOD of stressing the body to stimulate this adaption.

  14. #14
    Senior Member trirmk's Avatar
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    Quote Originally Posted by crtstdd
    This is not "latest research" new info stuff. Look into just about any good enduance training book,cycling, tri,running, inline skate, and it will mention this stuff pretty early on. There is no doubt that this is what happens; all the different training programs/coaches/latest research, differ on the best METHOD of stressing the body to stimulate this adaption.
    Oh yeah, I understand that's what happens and that it's not the latest research, but it was just the 1 hour comment that I questioned. I was just curious to see if you happened to find that in the research somewhere. Some studies even say durations as low as 45 minutes can cause changes in capillary density as well.

  15. #15
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    Quote Originally Posted by Mars
    I commute to work, about 30 minutes. I ride hard with my heart rate around 150 or so. In the training guides I have been reading, they all recommend hour long or more rides. How as an hour continuous diffferent, in terms of benefits, from 2 hard 30 minute rides?

    It depends on what your ultimate goals are. (I assume you are doing a 5 minute or so warm up before the rides?)

    If you're working on speed, you could definitely do 2- 30 min training rides and either focus on doing higher intensity intervals or fartlek-type drills.

    If you're working on endurance, no. Endurance is longer rides and working consistently at an aerobic or near-aerobic level over a long time period (I would consider and endurance type ride at least 75 min long).

    If you're training for power, you would have to really focus more on doing high intensity drills that are more like fartlek- that would leave your legs almost feeling rubbery after a 30 min ride.

    If you're just looking to burn fat, I can say that lately, researchers have been finding that as long as you do at least 20 minutes per session, you will get fat burning benefits (provided you're working at a mid to higher intensity during your sessions). For people who are working to burn fat but don't have the time to do a full hour session, you can split it into two thirty minute sessions and still get the benefits of a full hour long workout (also provided that you are eating right too).

    Koffee

  16. #16
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    Quote Originally Posted by crtstdd
    Maybe you should do a 30 minute ride instead of being a jerk to someone who is trying to learn something and better himself.

    Don't s'pose you noticed his user name, did you?


    Hitchy

  17. #17
    Just ride. roadbuzz's Avatar
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    If nothing else, it's very non-optimal to train for less than an hour, given the prep time dressing and warming up. And that's how I'd characterize it... simply non-optimal.

    I disagree with crtstdd, there's definitely some benefit and your body will start making adaptations. A couple of 30 minute sessions daily will get you some results. And since it's commuting, you're probably doing it consistantly, which is also good. In fact, if you hit it really hard every day, you could overdo and impede progress.

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