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Old 04-05-05, 05:43 PM   #1
DC_Emily
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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.
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Old 04-05-05, 05:57 PM   #2
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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.
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Old 04-05-05, 05:59 PM   #3
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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.
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Old 04-05-05, 06:23 PM   #4
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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.
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Old 04-06-05, 07:26 AM   #5
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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?
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Old 04-06-05, 03:55 PM   #6
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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.
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