Intervals kicked my a**
#1
King of the molehills
Thread Starter
Join Date: May 2006
Location: Detroit 'burbs, east side.
Posts: 1,192
Bikes: '04 Giant OCR2, DIY light tourer built on on Scattante cross frame, '87 Schwinn World Sport F/G conversion, '85 Schwinn Super Le Tour
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Liked 0 Times
in
0 Posts
Intervals kicked my a**
Whoo...just tried an interval routine I read on the Bicycleing Mag website: 10 min warmup, 3x3 intervals w/3min cooldown between them (yes, only a partial cooldown), then cooldown for remainder of 30 min total time.
I only managed two intervals, and I thought I was in pretty good shape after an active riding season.
Somebody, tell me it'll get better please!
Note: maybe using the fixed gear as a trainer bike isn't a good idea?
Must...shower...yes, I stretched afterwards.
I only managed two intervals, and I thought I was in pretty good shape after an active riding season.
Somebody, tell me it'll get better please!
Note: maybe using the fixed gear as a trainer bike isn't a good idea?
Must...shower...yes, I stretched afterwards.
#2
Left OZ now in Malaysia
Join Date: Aug 2006
Location: Lancashire England, but at the moment on an extended tour of South East Asia
Posts: 826
Bikes: Thorn Ravan Catlayst, Bill Nickson tourer, Bill Nickson Time Trial, Claud Butler Cape Wrath, Motobecame Tandem etc etc
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Originally Posted by bcoppola
Whoo...just tried an interval routine I read on the Bicycleing Mag website: 10 min warmup, 3x3 intervals w/3min cooldown between them (yes, only a partial cooldown), then cooldown for remainder of 30 min total time.
I only managed two intervals, and I thought I was in pretty good shape after an active riding season.
Somebody, tell me it'll get better please!
Note: maybe using the fixed gear as a trainer bike isn't a good idea?
Must...shower...yes, I stretched afterwards.
I only managed two intervals, and I thought I was in pretty good shape after an active riding season.
Somebody, tell me it'll get better please!
Note: maybe using the fixed gear as a trainer bike isn't a good idea?
Must...shower...yes, I stretched afterwards.
Remember ,,at spinning class at the gym they use (Schwinn) Fixed machines, much better work out than being able to coast.
george
#3
OnTheRoad or AtTheBeach
Join Date: Aug 2005
Location: Weston, FL
Posts: 2,170
Bikes: Ridley Noah RS, Scott CR1 Pro
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
No, it never gets easier you just get faster (I think that is Greg Lamond quote). Intervals are about pushing yourself as you get better you push harder. It is truly the only way other than riding with a faster group to improve your performance. Riding at 25mph seems hard until you have pushed 28-30mph then 25 feels easy. It is the same with distance, after doing 100mi, 20mi is a breeze.
__________________
The problem with the gene pool is that there is no lifeguard and the shallow end is much too large
2013 Noah RS
The problem with the gene pool is that there is no lifeguard and the shallow end is much too large
2013 Noah RS
#4
The Improbable Bulk
Join Date: Jul 2005
Location: Wilkes-Barre, PA
Posts: 8,379
Bikes: Many
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 5 Post(s)
Likes: 0
Liked 7 Times
in
7 Posts
I agree that it shouldn't get easier, since you are supposed to go at max output, but it is my understanding that your recovery time should decrease...
I'm kind of glad that I don't care about race training.
I'm kind of glad that I don't care about race training.
#5
OnTheRoad or AtTheBeach
Join Date: Aug 2005
Location: Weston, FL
Posts: 2,170
Bikes: Ridley Noah RS, Scott CR1 Pro
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I do two types of intervals each week:
LT intervals = 2x 20min Zone 5a with 2x 10min Zone 2 recovery
Sprint = 6x 5min Zone 5b/c with 6x 5min Zone 2 recovery
So my weekly schedule looks like:
Sunday = distance 60+mi Zone 3 or club ride with A group 50mi
Monday = off
Tuesday = Sprint Interval
Wed = Tempo ride
Thursday = LT Interval
Friday = Temp ride
Sat = yard work
I don't race I just seem more inclined to doing structured workouts. I did this when I was running and going to the gym for weight training as well.
LT intervals = 2x 20min Zone 5a with 2x 10min Zone 2 recovery
Sprint = 6x 5min Zone 5b/c with 6x 5min Zone 2 recovery
So my weekly schedule looks like:
Sunday = distance 60+mi Zone 3 or club ride with A group 50mi
Monday = off
Tuesday = Sprint Interval
Wed = Tempo ride
Thursday = LT Interval
Friday = Temp ride
Sat = yard work
I don't race I just seem more inclined to doing structured workouts. I did this when I was running and going to the gym for weight training as well.
__________________
The problem with the gene pool is that there is no lifeguard and the shallow end is much too large
2013 Noah RS
The problem with the gene pool is that there is no lifeguard and the shallow end is much too large
2013 Noah RS
#6
Senior Member
Our team used to do intervals back when I was running cross country. They never get easier; you just get faster.
Paul
Paul
#7
Senior Member
Join Date: Mar 2006
Location: Montgomery County, Pennsylvania
Posts: 6,489
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 6 Times
in
2 Posts
Intervals are one of the few places that the maxim "No pain; no gain" actually seems to be true.
__________________
A conclusion is the place where you got tired of thinking. - S. Wright
Favorite rides in the stable: Indy Fab CJ Ti - Colnago MXL - S-Works Roubaix - Habanero Team Issue - Jamis Eclipse carbon/831
A conclusion is the place where you got tired of thinking. - S. Wright
Favorite rides in the stable: Indy Fab CJ Ti - Colnago MXL - S-Works Roubaix - Habanero Team Issue - Jamis Eclipse carbon/831
#8
Time for a change.
Join Date: Jan 2004
Location: 6 miles inland from the coast of Sussex, in the South East of England
Posts: 19,913
Bikes: Dale MT2000. Bianchi FS920 Kona Explosif. Giant TCR C. Boreas Ignis. Pinarello Fp Uno.
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 5 Times
in
4 Posts
Interval training does not get easier. If it does- you are not putting enough effort into them.
I do my intervals on the rides. Having and easy ride? Sprint the last 200 yardsup a hill. Or choose two points- telegraph poles for me- and sprint between them. Normally get sprint between two poles- rest for 2 gaps and then sprint again. At the start of my training season- I normally do 3x 200yard sprints per ride. Come the spring and I am up to 5 and every one hurts- but recovery time is better.
I do my intervals on the rides. Having and easy ride? Sprint the last 200 yardsup a hill. Or choose two points- telegraph poles for me- and sprint between them. Normally get sprint between two poles- rest for 2 gaps and then sprint again. At the start of my training season- I normally do 3x 200yard sprints per ride. Come the spring and I am up to 5 and every one hurts- but recovery time is better.
__________________
How long was I in the army? Five foot seven.
Spike Milligan
How long was I in the army? Five foot seven.
Spike Milligan
#9
Senior Member
Join Date: Oct 2004
Location: Huntington Beach, CA
Posts: 7,085
Bikes: Cervelo Prodigy
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 478 Post(s)
Likes: 0
Liked 87 Times
in
67 Posts
In a structured setting like cross country running, there is a season with competition throughout and then the conference finals and state finals. The runners go a certain distance in competition. Each runner is developing his or her own personal best times. That means pacing is important. One of the objectives of interval training is to get the runner to pace his race.
So if you're a world class marathon runner, you go 5 minute mile pace. That's 75 seconds per quarter mile. During the early part of the season, you go shorter intervals and later on the intervals are longer distances. If done correctly, intervals should get easier, not harder. If its harder, you're pushing yourself way beyond race pace.
There's a law of diminishing returns with interval workouts. Don't kid yourself in doing interval work to better your average speed indefinitely. Athletes need to know that their running career spans to their 30's for peak lifetime performance. El Guerrouj is a good example of this. Check out his workouts and you will see that his interval training is sensible and incorporated with strength and distance conditioning.
If you're already in your 50's, guess what? Just look at the Seniors world track times. I know this is a bike thing but you can get a lot of insight from running. Before you biked, you ran.
So if you're a world class marathon runner, you go 5 minute mile pace. That's 75 seconds per quarter mile. During the early part of the season, you go shorter intervals and later on the intervals are longer distances. If done correctly, intervals should get easier, not harder. If its harder, you're pushing yourself way beyond race pace.
There's a law of diminishing returns with interval workouts. Don't kid yourself in doing interval work to better your average speed indefinitely. Athletes need to know that their running career spans to their 30's for peak lifetime performance. El Guerrouj is a good example of this. Check out his workouts and you will see that his interval training is sensible and incorporated with strength and distance conditioning.
If you're already in your 50's, guess what? Just look at the Seniors world track times. I know this is a bike thing but you can get a lot of insight from running. Before you biked, you ran.
#10
King of the molehills
Thread Starter
Join Date: May 2006
Location: Detroit 'burbs, east side.
Posts: 1,192
Bikes: '04 Giant OCR2, DIY light tourer built on on Scattante cross frame, '87 Schwinn World Sport F/G conversion, '85 Schwinn Super Le Tour
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Liked 0 Times
in
0 Posts
I should mention that I have my fixed gear on a Blackburn fluid trainer so I'm wondering if the highish gear is too much since even the warmup and cooldowns are pretty hard. Hence, wondering if I should use my road bike on the trainer instead...
...or use this as an excuse to buy a flip-flop (fixed both sides) hub w/a lower stationary training gear + "road" gear and build a new rear wheel! Ooh, ooh, new bike stuff...
...or use this as an excuse to buy a flip-flop (fixed both sides) hub w/a lower stationary training gear + "road" gear and build a new rear wheel! Ooh, ooh, new bike stuff...
#11
OnTheRoad or AtTheBeach
Join Date: Aug 2005
Location: Weston, FL
Posts: 2,170
Bikes: Ridley Noah RS, Scott CR1 Pro
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Originally Posted by Garfield Cat
In a structured setting like cross country running, there is a season with competition throughout and then the conference finals and state finals. The runners go a certain distance in competition. Each runner is developing his or her own personal best times. That means pacing is important. One of the objectives of interval training is to get the runner to pace his race.
__________________
The problem with the gene pool is that there is no lifeguard and the shallow end is much too large
2013 Noah RS
The problem with the gene pool is that there is no lifeguard and the shallow end is much too large
2013 Noah RS