INtervals and REcovery
12-09-02, 08:24 AM
#1
Junior Member
Thread Starter
Join Date: Nov 2002
Posts: 10
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
INtervals and REcovery
Hi, COuld someone elxplain the proper way to do an interval and what recovery is excatly? I read about these technique to help you get stronger, but not too sure of what they are.
Thanks
Thanks
12-09-02, 11:54 AM
#2
Career Cyclist
Join Date: Feb 2002
Location: Michigan, USA
Posts: 551
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Welcome to the forum noname1234. Hope it's okay to call you .
In a nutshell, interval work tears down / destroys muscle tissue. When the muscle is allowed to rebuild during the recovery stage it comes back stronger and more resistant to breakdown. That is how you get stronger. It's also the reason that recovery is critical to benefiting from intervals.
If you use the quick search function at the top of the screen you will come up with enough information to keep you in reading material for a quite awhile.
Hope this helps.
In a nutshell, interval work tears down / destroys muscle tissue. When the muscle is allowed to rebuild during the recovery stage it comes back stronger and more resistant to breakdown. That is how you get stronger. It's also the reason that recovery is critical to benefiting from intervals.
If you use the quick search function at the top of the screen you will come up with enough information to keep you in reading material for a quite awhile.
Hope this helps.
__________________
2003 Iceman Challenge - 2:34:55 - 897 / 2,000*
2002 Iceman Challenge - 2:39:23 - 1093 / 2,186
2000 Iceman Challenge - 2:49:18 - 1516 / 2,153
*estimated
2003 Iceman Challenge - 2:34:55 - 897 / 2,000*
2002 Iceman Challenge - 2:39:23 - 1093 / 2,186
2000 Iceman Challenge - 2:49:18 - 1516 / 2,153
*estimated
12-09-02, 12:00 PM
#3
Just ride.
Originally posted by threadend
Welcome to the forum noname1234.
Welcome to the forum noname1234.
If you use the quick search function at the top of the screen you will come up with enough information to keep you in reading material for a quite awhile.
12-09-02, 01:04 PM
#4
have bike will tour
Join Date: Sep 2001
Location: Wisconsin / New Mexico
Posts: 387
Bikes: Trek 5200, Trek 520, Trek 2120
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
I did an interval ride this morning with a trainer class i taught.
intervals make riding a trainer almost fun.
here is how we rode:
warm up to 60% max heart rate 3 minutes
raise HR in 5 bpm incremantes till 70%( this is where we started the intervals)
seated flat road medium gearing raise heart rate 10 BPm and hold 1 minute
recover 1 minute back to 70% repeat 3X
second set seated climb raise the heart rate 20 BPM hold 1 minue and recobver 1 minute to 70% repeat 3X
third set; seated climb raise heart rate 30 beats hold 1 minute and recover back to 70-% repeat 3 X
fourth set : hard out of saddle climb raise heart rate 40 BPM then recover back to 70% we took a 2 minute recovery with the 40 beat interbvals repeat 3 X
then work back down the ladder hitting each interval 3X on the way down
finial set was 15X3 cadance and pedal stroke drill
easy to medium gearing:
level 1: 15 seconds cadance at about 85RPM
then level 2: 15 seconds at a faster cadance
then level 3 15 seconds at your race pace
recover 45 seconds and repeat 3X
recover cool down stretch and thats it
good motivating music helps with this ride
catfish
intervals make riding a trainer almost fun.
here is how we rode:
warm up to 60% max heart rate 3 minutes
raise HR in 5 bpm incremantes till 70%( this is where we started the intervals)
seated flat road medium gearing raise heart rate 10 BPm and hold 1 minute
recover 1 minute back to 70% repeat 3X
second set seated climb raise the heart rate 20 BPM hold 1 minue and recobver 1 minute to 70% repeat 3X
third set; seated climb raise heart rate 30 beats hold 1 minute and recover back to 70-% repeat 3 X
fourth set : hard out of saddle climb raise heart rate 40 BPM then recover back to 70% we took a 2 minute recovery with the 40 beat interbvals repeat 3 X
then work back down the ladder hitting each interval 3X on the way down
finial set was 15X3 cadance and pedal stroke drill
easy to medium gearing:
level 1: 15 seconds cadance at about 85RPM
then level 2: 15 seconds at a faster cadance
then level 3 15 seconds at your race pace
recover 45 seconds and repeat 3X
recover cool down stretch and thats it
good motivating music helps with this ride
catfish
