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Hey you. You there with your highly structured intervals....

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Hey you. You there with your highly structured intervals....

Old 05-16-07, 03:53 PM
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Hey you. You there with your highly structured intervals....

When it is nice enough to ride outside but you have an interval workout to do (let's say anything shorter and more complicated than 2 x 20's, I mean pyramids, 1 minute intervals, etc), do you do them on the trainer or outside?

Even in places where it is relatively decent to do intervals (like Hains Point in DC) it is still hard to do exactly what you have to do outside in light of cars, pedestrians, etc.

Also, almost by definition you get in the pain zone and it makes it especially difficult to pay attention to the road while also watching your wattage etc..

But when it is nice weather who wants to be cooped up inside?

Just curious what people do....
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Old 05-16-07, 03:56 PM
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I have a super isolated loop here on Ft. Bragg. I can do 90% of my interval work outside.

If I lived anywhere else, or had to ride roads that were more crowded I'd have to go inside for intervals of the 1 to 5 minute variety I 'spose.
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Old 05-16-07, 04:23 PM
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Originally Posted by Ghostman
When it is nice enough to ride outside but you have an interval workout to do (let's say anything shorter and more complicated than 2 x 20's, I mean pyramids, 1 minute intervals, etc), do you do them on the trainer or outside?

Even in places where it is relatively decent to do intervals (like Hains Point in DC) it is still hard to do exactly what you have to do outside in light of cars, pedestrians, etc.

Also, almost by definition you get in the pain zone and it makes it especially difficult to pay attention to the road while also watching your wattage etc..

But when it is nice weather who wants to be cooped up inside?

Just curious what people do....
Out here, the eastern part of Powder Mill Rd. is a slight uphill, with light traffic and a huge shoulder. That's my house of pain.
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Old 05-16-07, 04:29 PM
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Same here as Ghostman. Military bases usually have decent roads and long stretches of relatively untraveled roadway. I have a square 5-6 minute loop I use. I haven't done an interval of any variety inside since February.
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Old 05-16-07, 05:25 PM
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Same here, I have my 1 close 15min hill so on interval days I just go up & down all day. 10 minute interval, just start 11 min from the top, etc.
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Old 05-16-07, 06:02 PM
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What's this "trainer" thingy of which you speak?
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Old 05-16-07, 06:11 PM
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Originally Posted by Ghostman
Just curious what people do....
Ghostman, what part of town do you live in?
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Old 05-16-07, 06:11 PM
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I do them at the local velodrome in the evening. There's a nice structured training night and it's a nice climate controlled environment with music and someone telling you when to change efforts. The intervals vary from week to week depending on time of year and upcoming events, and are usually followed by 10 to 30 minutes of motorpacing.
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Old 05-16-07, 06:15 PM
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There's a 7 mile stretch of flat, straight road about a mile outside of town. I do my intervals there.
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Old 05-16-07, 07:35 PM
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Other than hill repeats (obviously), I do my interval work on the trainer.
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Old 05-16-07, 08:09 PM
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Intervals are on the trainer for me until about March. After that, I am out on the roads...What is this traffic of which you speak?
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Old 05-16-07, 08:19 PM
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After we move the clocks ahead, outside unless it's a torrential downpour with lightening. I've got a bunch of roads that I access from my house and use for different types of intervals depending on the length and how much time I have available. I sometimes incorporate into a loop or just go back and forth.
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Old 05-16-07, 08:20 PM
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WR-where is a good place in austin to do intervals?
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Old 05-16-07, 08:56 PM
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I can't stand doing intervals on the trainer. The only time I ride on the trainer is if I need to do an easy spin, there's a torrential downpour going on, or it's too dark to ride outside.

There are a couple of places I do intervals. One is on a 4 mile loop on farm roads about 3 miles north of Livermore, CA. There's very little traffic there and I can ride safely and still be focused on the hard efforts. I can use that for longer efforts. For shorter ones, I go to a nice road a mile or two from my house that travels by vineyards and has a HUGE shoulder. I can do 1-2 minute efforts on there. Wente vineyards is also close to where I live and I've got a nice road there with little traffic so I can do up to 5' efforts.

the hardest thing is finding places to do 20'-30' TT efforts. It's hard to find flat roads long enough to do those without having to stop for a stop sign or deal with traffic. There is one road I use that is gently rolling and has a slight uphill at the end which I can use for 20' TT efforts. If I have to do a long TT, I just almost have to do it on something with climbing.
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Old 05-16-07, 10:04 PM
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Originally Posted by DrPete
Ghostman, what part of town do you live in?
Bethesda....
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Old 05-16-07, 10:04 PM
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I use the running track at a local school........its smooth and its big enough to be able to ride flat out all the time.
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Old 05-16-07, 10:31 PM
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Originally Posted by Non-Fiction
WR-where is a good place in austin to do intervals?
Depends on the part of town.

For 1-minute intervals, my favorite is probably Great Northern (next to Mo Pac -- adjacent to Far West). That's pretty good for NW/North Central. Southeast I do them on Burleson and McKinney Falls pkwy. SW, I actually like the Veloway. One on the first climb after the left bend, one starting at the bottom of the wall, and one on the last climb between the two chicanes.

For 4-minute intervals, Far West repeats (from Ladera Norte up to the first street sign at the top). Hills are a great way to get repeatable efforts.

I'm going to be adding 8-minute intervals to my program, and I don't think there's any hope of getting that much consistent terrain in town.
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Old 05-17-07, 04:38 AM
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i do them on the trainer unless they are sprint intervals. its just a lot easier for me to focus that way. they also feel more intense.
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Old 05-17-07, 05:08 AM
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Originally Posted by DrWJODonnell
Intervals are on the trainer for me until about March. After that, I am out on the roads...What is this traffic of which you speak?
Same as the Dr. Mine are done on Falls Road, river road or 47 south of Sunderland. Each location is approximately 20 minutes away so the stem miles work well for a warm up and a cool down.
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Old 05-17-07, 05:10 AM
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Originally Posted by Ghostman
Bethesda....
Democracy Blvd west of Seven Locks Rd is a good one... It's a very gradual uphill to Falls Rd.
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Old 05-17-07, 05:10 AM
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Originally Posted by Greg180
Same as the Dr. Mine are done on Falls Road, river road or 47 south of Sunderland. Each location is approximately 20 minutes away so the stem miles work well for a warm up and a cool down.
It's funny--there's a Falls Rd. and a River Rd. near the OP's house.
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Old 05-17-07, 06:14 AM
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Originally Posted by DrPete
Democracy Blvd west of Seven Locks Rd is a good one... It's a very gradual uphill to Falls Rd.
probably a fair amount of auto traffic there on weekdays though ... brickyard or oaklyn, both of which connect macarthur and falls *probably* are a little less traveled.
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Old 05-17-07, 06:32 AM
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I have a rolling road that has very little traffic. Heck, it's the only road close by that has very little traffic. I can pedal up one end and do 1 on/1 off for 3 sets until I get to the end. I usually do it several times then do an all-outer on my last trip back for the full length of pavement.
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