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ThePrez
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« on: March 10, 2008, 10:51:22 PM » |
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Ok, so this is what I have come up with. It might not always be exactly Tuesday and Thursday because of team rides, but any feedback?
Blake's Interval training
Heart rate should be at 80-90% of max(160-180hbm), recovery is down to 60-65% of max (120-130hbm)
Tuesday Sprint Intervals
Warm up- 20-30 miuntes
5x60 second intervals
5x90 second intervals
Recovery = 2-3x interval period/ between each
Cool down- 15 miuntes
Wednesday Long Intervals
Warm up- 20-30 minutes
2x3 minute intervals
2x5 minute intervals
Recovery = 2-3x interval period/ between each
Cool down- 15 minutes
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« Last Edit: March 10, 2008, 10:53:22 PM by ThePrez »
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Blake K.
Leg Hair: No
"A wise man is astonished by everything." - Andre Gide
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CybulskiJohn
Training wheels
Posts: 50
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« Reply #1 on: March 10, 2008, 10:57:01 PM » |
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where do i sign. all ive been doing is gearing all the way up and sprinting as long as i can, resting 2 min and doing it over untill my lungs feel like they r what the spanish call infeugo. organization might help...
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make jokes no stress.
love, live life, proceed, progress.
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ThePrez
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« Reply #2 on: March 10, 2008, 11:05:16 PM » |
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well, I don't think these are going to not have your lungs enfuego, but you are welcome to join.
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Blake K.
Leg Hair: No
"A wise man is astonished by everything." - Andre Gide
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marcela
Cougar Cycling Roster
Ima Postwhore
Posts: 1087
Speed challenged
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« Reply #3 on: March 10, 2008, 11:12:42 PM » |
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Ok, so this is what I have come up with. It might not always be exactly Tuesday and Thursday because of team rides, but any feedback?
Blake's Interval training
Heart rate should be at 80-90% of max(160-180hbm), recovery is down to 60-65% of max (120-130hbm)
Tuesday Sprint Intervals
Warm up- 20-30 miuntes
5x60 second intervals
5x90 second intervals
Recovery = 2-3x interval period/ between each
Cool down- 15 miuntes
Wednesday Long Intervals
Warm up- 20-30 minutes
2x3 minute intervals
2x5 minute intervals
Recovery = 2-3x interval period/ between each
Cool down- 15 minutes
hmmm...I like the sound of this. en fuego  , huh?? |
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Marcela D.
"To keep from decaying, to be a winner, the athlete must accept pain - not only accept it, but look for it, live with it, learn not to fear it." Dr. George Sheehan
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FitAlex
Moderator
Hero Member
Posts: 653
Alumni
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« Reply #4 on: March 16, 2008, 06:05:32 PM » |
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Ok, so this is what I have come up with. It might not always be exactly Tuesday and Thursday because of team rides, but any feedback?
Blake's Interval training
Heart rate should be at 80-90% of max(160-180hbm), recovery is down to 60-65% of max (120-130hbm)
Tuesday Sprint Intervals
Warm up- 20-30 miuntes
5x60 second intervals
5x90 second intervals
Recovery = 2-3x interval period/ between each
Cool down- 15 miuntes
Wednesday Long Intervals
Warm up- 20-30 minutes
2x3 minute intervals
2x5 minute intervals
Recovery = 2-3x interval period/ between each
Cool down- 15 minutes
These are great workouts for road racing. I wouldn't call 5 minutes a long interval, though. |
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Alex Black
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joeschwiet
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« Reply #5 on: March 17, 2008, 09:39:54 PM » |
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here is the interval workout I did this afternoon at Memorial...too bad I didn't have a heart rate monitor
30 minute warm up.
6 X 5 laps in 15:30 followed by 2 laps easy
30 minute cool down
that's a good ~60 mile workout
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Joe S.
"Swim to live, bike by choice, live to run."
832-922-9495
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ThePrez
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« Reply #6 on: March 17, 2008, 10:42:47 PM » |
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I don't think I could ever do 60 miles at memorial.
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Blake K.
Leg Hair: No
"A wise man is astonished by everything." - Andre Gide
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dhoward
Cougar Cycling Roster
Newbie
Posts: 46
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« Reply #7 on: March 18, 2008, 09:09:35 AM » |
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ya I can only go in a circle so many times before i get bored. the loop is the grown up version of the roller rink!!
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David H
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awcarpenter
Cougar Cycling Roster
Hero Member
Posts: 820
Anthony
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« Reply #8 on: March 18, 2008, 10:33:50 AM » |
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have you figured out th pulling schedule
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Anthony W. Carpenter
"Success is to be measure not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed."
Booker T. Washington
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kgyoung
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« Reply #9 on: March 19, 2008, 10:33:08 AM » |
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Can anyone tell me if this is a good trainer interval workout. I made it up last night and it was fun and short, which is important for my attention span on the trainer.
Anyways, I picked a gear that I could turn over comfortably at 85-90rpm with my heart race just entering aerobic work zone. I warmed up with 85-90rpm for 20 minutes, then I did 5 reps of 2 min 105+rmp, 2 min 85rpm in the same gear, then I cooled down for 5 minutes.
It felt like a nice short workout on the trainer, but I don't know if it has any good to it or not. And as much fun as I have on the trainer I don't want to be on it unless it is doing some good.
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Kris Y.
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Vanessa
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« Reply #10 on: March 19, 2008, 10:57:55 AM » |
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what HR zones were you in during the work periods?
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vanessa is not a sandbagger, at least.
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kgyoung
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« Reply #11 on: March 19, 2008, 11:01:52 AM » |
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Zone 4 for the 105+rpm by the end of the 2 min, and zone 2-3 (right between the two) by the end of 2 min for the 85 rpm recovery
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Kris Y.
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Vanessa
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« Reply #12 on: March 19, 2008, 11:21:09 AM » |
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Zone 4 for the 105+rpm by the end of the 2 min, and zone 2-3 (right between the two) by the end of 2 min for the 85 rpm recovery
i'd be thinking more about HR than rpms, particularly during recovery. i'd ease off more on the recovery intervals; the harder you go during work periods, the slower your recovery should be--think zone 1--to train your body to figure out what to do with the lactic acid built up during intense efforts. |
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vanessa is not a sandbagger, at least.
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FitAlex
Moderator
Hero Member
Posts: 653
Alumni
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« Reply #13 on: March 23, 2008, 12:09:40 PM » |
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Can anyone tell me if this is a good trainer interval workout. I made it up last night and it was fun and short, which is important for my attention span on the trainer.
Anyways, I picked a gear that I could turn over comfortably at 85-90rpm with my heart race just entering aerobic work zone. I warmed up with 85-90rpm for 20 minutes, then I did 5 reps of 2 min 105+rmp, 2 min 85rpm in the same gear, then I cooled down for 5 minutes.
It felt like a nice short workout on the trainer, but I don't know if it has any good to it or not. And as much fun as I have on the trainer I don't want to be on it unless it is doing some good.
Depending on whether you want to improve your endurance or speed, I offer these suggestions for tweaking this workout. If who to improve your ability to hold a strong effort for 30 to 60 min, pedal a little faster during the recovery, so your HR stays in zone 3, and build up to 10-15 intervals instead of 5. If you want to work on top speed, increase the intensity of your intervals so you reach max HR by the end of the 2 min. You will also need to increase your recovery to 6 min and to lower the intensity to zone 1. Five of these intervals will be plenty. |
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Alex Black
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