(Yet Another) Interval Training Question/Strategy
01-12-09 | 07:59 PM
#1
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(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 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...
01-12-09 | 09:45 PM
#3
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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.
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.
