|
Originally Posted by chicagogal
(Post 20664219)
I've done these tabata-type intervals and they are great. They greatly enhanced my early season fitness when done 2x/week during the winter and early spring. However, I would not recommend them for everyone and wouldn't recommend that anyone use them as their only training. They are great for cyclists with a strong aerobic base and a killer VO2 max who are looking to get over a plateau - eke out a couple more watts in the L5/L6 range. If you are seeing gains with some steady endurance miles and a few 3-5min Vo2 efforts mixed in, then keep doing that. Even if you are the doing the tabata intervals, don't forget to get endurance miles in and also some steady state stuff closer to threshold. If you do only tabatas for too long, your volume will drop too much that you will start to lose fitness.
exactly which is why I said three times a week. Further, if you do them correctly you will not be able to do eight when you start. Which I also said. You max out and do three or four to start and go from there. also...I prefer the eight sprint for 30 seconds then a 90'sedond recovery. The researcher, Phil Campbell had an ultra marathoner try this on a recumbent stationary bike. Every sprint to the max. First time could only do four. The goal is not to pace to eight...its to max out with the goal of eventually getting to eight. you are looking for oxygen debt, burning muscles aka,lactic acid, increased body temperature, and adrenal response...it'll hurt a bit. If you do eight and can do nine or ten you didn't do it right. the other four days a week you are doing aerobic workouts of some type...or three if you want a day off which is preferred. However you measure this its 85% of max...power or heart rate. |
Originally Posted by Dan333SP
(Post 20664264)
Same logic applies to motor pacing while outside, although I'd bet there aren't that many of us who have a coach/friend who is willing and able to drive around on a moto for 1-2 hours. Too bad, would be fun.
everyone has muscle fibers they don't train. Kids use those muscles all the time. They do short burst running constantly., adults jog or ride at a steady pace and the fast twitch muscles never get trained or used. |
Originally Posted by Wilmingtech
(Post 20664147)
It is crazy that 4 minutes of intense training, or 8 minutes if you do 8 one minute intervals, is so effective. And in that training .... to not over do it. So 12 - 24 minutes of training a week and you are good to go ;)
-Sean note all the exercise equipment companies now touting short intense workouts. There is a reason for that. |
Spin studios are a very big deal where I live. There are 5 studios or more within a couple of blocks of the gym where I workout. And the classes are very popular to the point that one needs a reservation to get a bike. I only do them on very rare occasions. However, I do use the Stages bikes that are on the gym floor for warmup and an occasional workout or recovery ride.
With respect to workouts to increase fitness, I like this one that can be done on a trainer and has all the features to train fast and slow twitch muscle. I put a sprinters warmup on the front end of an interval session. The sprinters warmup is ever increasing cadence and power and then 3x10" accelerations 1' RBI. Rest a couple of minutes and then 30" all out high cadence effort. Rest a couple of minutes and then do a seated 10" max effort start in 80-84 gear inches from a track stand or slow roll up in the drops. Rest a couple of minutes and then do a standing max effort 10" start. Rest 4 minutes and start the interval session. The intervals are 3x10' 30"on30"off 5' RBI with the on component at 115-120% FTP or threshold level of effort. The off part is z2 but not too easy. The theory of this workout is that there is VO2 max carry over into the 30" off portion such that one gets 10' equivalent VO2 work and the on segment is at or near max VO2 effort. I did this workout on my time trial bike and I always do the hard efforts in the aerobars. So on the spin bike one can take any part of this workout and replicate it. The starts are harder to replicate on the spin bike but I have done them on the Stages. Just crank the tension up and get a feel for what it is like to stomp on the pedal and spin up. The seated starts are great for building glutes as long as one keeps the chest up and the back flat so the glutes are engaged. Doing a seated start with a rounded back is the equivalent of picking up a heavy object off the floor using ones back - not a good idea. http://i170.photobucket.com/albums/u...sfzjptigh.jpeg Motor pacing...Below is my wife training for team pursuit. Just riding behind the motor unless it is going really fast is too easy. So here she alternates with the motor. She is in 94 gear inches and the motor 28 to 30 mph. She makes this looks easy but it is not on the outdoor track with the wind. Motor work is impossible to replicate on the indoor bike. The reason is that one is going fast at or above race pace such that it takes a lot of concentration. However, one could ride X seconds at tempo (85%) and then Y seconds at anaerobic threshold (135%) and get a similar power profile on a spin bike. |
The last time I attempted interval training was the closest I've ever been to puking while on the bike. Perhaps I failed to ease myself into it.
|
Originally Posted by Hermes
(Post 20665833)
Spin studios are a very big deal where I live. There are 5 studios or more within a couple of blocks of the gym where I workout. And the classes are very popular to the point that one needs a reservation to get a bike. I only do them on very rare occasions. However, I do use the Stages bikes that are on the gym floor for warmup and an occasional workout or recovery ride.
With respect to workouts to increase fitness, I like this one that can be done on a trainer and has all the features to train fast and slow twitch muscle. I put a sprinters warmup on the front end of an interval session. The sprinters warmup is ever increasing cadence and power and then 3x10" accelerations 1' RBI. Rest a couple of minutes and then 30" all out high cadence effort. Rest a couple of minutes and then do a seated 10" max effort start in 80-84 gear inches from a track stand or slow roll up in the drops. Rest a couple of minutes and then do a standing max effort 10" start. Rest 4 minutes and start the interval session. The intervals are 3x10' 30"on30"off 5' RBI with the on component at 115-120% FTP or threshold level of effort. The off part is z2 but not too easy. The theory of this workout is that there is VO2 max carry over into the 30" off portion such that one gets 10' equivalent VO2 work and the on segment is at or near max VO2 effort. I did this workout on my time trial bike and I always do the hard efforts in the aerobars. So on the spin bike one can take any part of this workout and replicate it. The starts are harder to replicate on the spin bike but I have done them on the Stages. Just crank the tension up and get a feel for what it is like to stomp on the pedal and spin up. The seated starts are great for building glutes as long as one keeps the chest up and the back flat so the glutes are engaged. Doing a seated start with a rounded back is the equivalent of picking up a heavy object off the floor using ones back - not a good idea. http://i170.photobucket.com/albums/u...sfzjptigh.jpeg Motor pacing...Below is my wife training for team pursuit. Just riding behind the motor unless it is going really fast is too easy. So here she alternates with the motor. She is in 94 gear inches and the motor 28 to 30 mph. She makes this looks easy but it is not on the outdoor track with the wind. Motor work is impossible to replicate on the indoor bike. The reason is that one is going fast at or above race pace such that it takes a lot of concentration. However, one could ride X seconds at tempo (85%) and then Y seconds at anaerobic threshold (135%) and get a similar power profile on a spin bike. https://www.youtube.com/watch?v=9CNlx1AgIrI |
Attended my second class this week and am s-l-o-w-l-y getting the hang of it. Trying to get used to how the bikes pedal, the watts, the cadence, etc. is all taking it's time. Plus there is a bit of lag between what the watts are telling me and what I'm putting out on the bike. I now understand why there are different intervals for the watt meters. 10 seconds, 30 seconds, etc. I'm finding it very challenging to hit a watt output and keep it there. But it is definitely good training and I need to start upping my class attendance from one night a week to two.
Re: the headband suggestion, this is a good idea. Man I sweat in these classes! |
Attended my 150th (?) spin class this week. Weekly for 3+ years.
Gets me a solid mid-week workout, where otherwise I might sit home & post drivel on BF. Mostly ride to & from 1/2 hr each way. |
@woodcraft how often are you attending those rides? Once a week? Twice? More often than that? And are you supplementing the rides with road rides too?
|
Originally Posted by NoWhammies
(Post 20668921)
@woodcraft how often are you attending those rides? Once a week? Twice? More often than that? And are you supplementing the rides with road rides too?
Once a week class- Wednesday nights. I do some transportation rides, etc. but mainly a long road ride on the week-end. The class is not that cyclist-oriented, but not bad either. Basic spin bikes w/ no measurement. No foo-foo bouncing around. I go to a climbing gym another week night, which has real cyclist-oriented spin classes, but the times don't work out. |
Ah, Gotcha. I'm thinking of upping my classes to twice a week. I'm not getting in any winter rides so my hope is that by attending the spin class and focusing on watts and cadence that it will improve my cycling come spring,
|
Winter here is often two or three day storms w/ OK weather in between
so riding goes on. I'd do two or three indoor sessions if outdoors was not an option. |
I just figure my smart trainer would pay for itself vs. classes costs. And then I can hop on it whenever I have a free hour, or even 15 minutes. I don't get comfortable on studio bikes, and the classes just aren't geared towards cyclists as much as the "hey look at me, I'm sweating!" crowd. No thanks.
|
So I did my test last night to get my numbers. Yeah. Let's just say I'm in no hurry to do that again. I'm still bagged today. That was hard.
|
| All times are GMT -6. The time now is 11:52 PM. |
Copyright © 2024 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.