Advertise on Bikeforums.net



User Tag List

Results 1 to 6 of 6
  1. #1
    Headed to the Library... DC_Emily's Avatar
    Join Date
    Jan 2005
    Location
    DC
    My Bikes
    2003 cherry red Bianchi Giro, Quattro Assi Team 2000 Rocket
    Posts
    607
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Last Minute Training - Interval or Road?

    My first race of the season is coming up in just two weeks, woohoo! I can't wait! I did alot of interval training during January and February, but didn't have the time to devote to it during March, so I'm kinda starting from scratch again.

    There's a little background for ya. Now here's my question- being that I have two weeks, is my time better spent on the road or on my trainer doing interval training? Which would be more effective in this crunch period? FYI- I'm talking purely about strength and speed here. Road skills, etc. aside.

  2. #2
    Senior Member skydive69's Avatar
    Join Date
    Sep 2004
    Location
    Seminole, FL
    My Bikes
    Guru Geneo, Specialized Roubaix Pro, Guru chron 'alu, Specialized Sequoia
    Posts
    2,258
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by DC_Emily
    My first race of the season is coming up in just two weeks, woohoo! I can't wait! I did alot of interval training during January and February, but didn't have the time to devote to it during March, so I'm kinda starting from scratch again.

    There's a little background for ya. Now here's my question- being that I have two weeks, is my time better spent on the road or on my trainer doing interval training? Which would be more effective in this crunch period? FYI- I'm talking purely about strength and speed here. Road skills, etc. aside.
    From my days of coaching runners, interval training was the quickest way to the quickest fitness and results. It sounds like you have adequate base to handle it. I would do two sessions this week, and one next week and taper into the race.
    www.brokennecktobrokenrecords.com

  3. #3
    Member climbo's Avatar
    Join Date
    Nov 2004
    Location
    Australia
    My Bikes
    a few
    Posts
    2,404
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    what kinda race? how far? what other training have you been doing? I'd say miles is what you need, taper in the last week, you can still do some intervals, even 2 sessions this week is better than none.

  4. #4
    Maglia Ciclamino gcasillo's Avatar
    Join Date
    Jul 2004
    Location
    Fairfield, OH
    My Bikes
    2011 Bianchi Infinito, 2010 Surly Long Haul Trucker
    Posts
    3,076
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Interval training in January-February? In DC? Wow.

    Do your roads allow for intervals? I can't get up enough for intervals on a trainer indoors. That's just me.

    Sounds like you need to build your lactate tolerance. Paraphrasing Friel from The Cyclist's Training Bible, 4-8 reps of between 90 seconds to 2 minutes. In essence, as hard as you can go. Recovery intervals are 2.5 times the previous work interval. Total of work intervals not to exceed 12 minutes. Start at 6 minutes (of work intervals) and add 2 minutes weekly. Do this type of workout only once a week and recover for 48 hours after.

    Probably not the kind of intervals you're looking for after a break. I'm a week or two away from mixing some intervals in after a fairly long base period starting last December. If you have a bookstore nearby, give 'em a call and see if they have that book on hand. Very handy reference for questions like yours and folks in need of total guidance like me.

  5. #5
    Headed to the Library... DC_Emily's Avatar
    Join Date
    Jan 2005
    Location
    DC
    My Bikes
    2003 cherry red Bianchi Giro, Quattro Assi Team 2000 Rocket
    Posts
    607
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by climbo
    what kinda race? how far? what other training have you been doing? I'd say miles is what you need, taper in the last week, you can still do some intervals, even 2 sessions this week is better than none.
    The race is a 25 mile criterium. My interval training has been the Spinervals dvd's which are awesome, I think. My usual training is an 1-2 hours every day, but I don't know how many miles. I've yet to mount my computer on my bike.

    So two interval sessions this week (most likely tonight and Friday), one next week. And keep up the 1-2 hours on the road until the race?

  6. #6
    Member climbo's Avatar
    Join Date
    Nov 2004
    Location
    Australia
    My Bikes
    a few
    Posts
    2,404
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by DC_Emily
    The race is a 25 mile criterium. My interval training has been the Spinervals dvd's which are awesome, I think. My usual training is an 1-2 hours every day, but I don't know how many miles. I've yet to mount my computer on my bike.

    So two interval sessions this week (most likely tonight and Friday), one next week. And keep up the 1-2 hours on the road until the race?
    Yep, except you should rest for a day or 2 before the race, if anything go for a very light ride, no more than an hour of very light spinning. Good luck.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •