Originally Posted by
Carbonfiberboy
Going back to George's OP . . . It's also time for us to start doing higher intensity intervals, so I looked around a little and saw this:
My World From a Bicycle: High Intensity Interval Training
which contains this table:
The first of the interval protocols in this table are what are known as ZeCanon intervals in the 33 workout recipe thread:
http://www.bikeforums.net/33-road-bi...cipe-book.html
Getting our threshold watts up 8%-12% looked pretty good to me.
Similar intervals have worked well for me in the past, so yesterday we went out and did a set on the flat on our tandem. We don't have power, so just estimated power from our experience and found that I was hitting my LT+ numbers by the end of each interval. Stoker was working at least as hard as I was, but her HR was lagging for unknown reasons. Good workout anyway. 100 cadence is a must, or my legs wouldn't make it past the second interval. Did an EMS (stim) session while watching an old Werner Herzog movie before bed. Legs feel worked but pretty good today. We'll do core and a 45' rollers/trainer recovery ride today.
Thanks! That is helpful!
I really did not understand much about HIIT and planned to simply follow the lead of the exercise therapist. But that's not my usual style -- and for good reason: it doesn't usually have a good outcome for me!
So now I see some of the background and some of the options. Also, it was interesting that he said that for unfit persons, almost any regimen will help... So I look forward to working with this...
But, for the immediate future, that's about all I can do as I am waiting for a piriformis muscle that I strained or sprained in a Pilates class to heal up... I could probably do it while it is still injured because the running/cycling movement shouldn't stress it. But, I'm just playing it safe. It was just a week ago I was taking Percocets for the pain...
But I am very much both looking forward to it and dreading it -- because it frankly sounds less than pleasant. Did he REALLY say: "Repeat until you see Jesus"?