(Yet Another) Interval Training Question/Strategy
 

Hi, I just started cycling about 5 months back and loving it. I ride an old 10.5kg vintage steel with 10spd Full Ultegra. I started with only being able to do 23-24km/h averages and latest I am confident I can do 30km/h averages but I've seem to have reached a plateau! This speed is based on the standard saturday or sunday ride normally done solo on a known 30km route.

I only cycle on Sat/Sun so far. Usually solo on Sat (30+km) and Sun (80km).

So, now I plan to add a weekday night for 'interval training', perhaps only dedicating 1-1.5hours to this activity on the same 30km route. I've a Polar CS200CAD HRM+Cadence. I've no idea of my max heart rate but do realize that on slopes, when I'm attacking it I do seem to max out at 180-185bpm. So I'm guessing my max should be ard 195+bpm thereabout....my average cadence on most rides are 90-95rpm and can reach max of 130rpm spinning.

I've been reading a lot about interval training and all those terms that I've come across seems to have caused a little bit more confusion than enlightenment! Hope I can get some advice/thoughts on the below regime for this weekday night interval training (Wednesday)

- make full use of the HRM
- do a warm up approx 90rpm, 25km/h for about 5-10mins until heart rate stabilized in-zone about 65% max (126bpm)
- start interval - ride hard until hr reaches 85%-90% (170-175bpm) and maintain for XX minutes
- start recovery - resume pedaling but less effort until heart rate drops to 65% (126bpm) before starting interval again
- 30km ride should allow at least 7-8 intervals (I think)

Problem is I'm not sure how long I should hold the XX minutes for during the interval...

I'd personally leave the intervals until you're in your second year of riding. Just ride. Have fun.

85-90% heart rate is in the LT effort range. Since you're just starting out I'd say stick with doing intervals at this level, you'll get the most bang for your buck :)

If your heart rate is around 80-85% do longer efforts, maybe 2 x 20 minutes.
If it's around 90-95% something like 6 x 3 minutes would work.