Join Date: Jul 2004
Location: Fairfield, OH
Bikes: 2011 Bianchi Infinito, 2010 Surly Long Haul Trucker
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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.