Gym Training

daviesee

Hi,

This will probably have been covered before but I can't find it so apolgies firrst.

My winter training will consist of 2 nights at the gym and a cafe run with the club at the weekend.
I am looking basically to maintain the fitness level that I have and any increases will purely be a bonus.

On the stationary bike at the gym I am currently training at around 240-260 watts for 2 x 20mins sessions with a 20 min session on the XC ski machine at around 300 watts in between.

Apparently this is sufficient but I have been recommended to do intervals.
Can someone explain intervals please?

My interpretation is to do hard, fast bursts followed by easier sections which I have been replicating by going hard when a fast tune comes on the ipod and then recovering at the next track. Is this any good, or too short/long periods?

Bronzie

daviesee wrote:

Apparently this is sufficient but I have been recommended to do intervals. Can someone explain intervals please?

2 x 20's are intervals, albeit long ones.

crabstix

Try running for about 10 minutes and see how you feel. I am guessing that you will notice that it is very hard (unless you already run). If so, I suggest you add a couple of 20 minute runs per week (after gradually building up to it). You will notice a significant increase in your fitness if you do.

daviesee

crabstix wrote:

Try running for about 10 minutes and see how you feel. I am guessing that you will notice that it is very hard (unless you already run). If so, I suggest you add a couple of 20 minute runs per week (after gradually building up to it). You will notice a significant increase in your fitness if you do.

Many years ago I used to do running as part of Triathlon training and ended up with shin splints so while I appreciate your comments, no thanks.
Running does seem to do more for fitness and weight loss than cycling though.

daviesee

Bronzie wrote:

daviesee wrote:

Apparently this is sufficient but I have been recommended to do intervals. Can someone explain intervals please?

2 x 20's are intervals, albeit long ones.

I think I need to clarify my sessions:-

Warm up - 5 mins slow on the tread mill.

Session 1 - 20 mins on the bike listening to ipod so around 5 songs.
During these 5 songs there will be 1 or 2 fast songs where I go around 300 watts at 100-120 rpm. The other 3 or 4 songs will be a 'normal" pace of 240 watts at 80 rpm. I don't do 2 fast songs in a row. Depending on the songs I see that as 3 to 5 intervals.

Session 2 - 20 mins on the XC ski machine listening to ipod so around 5 songs.
During these 5 songs there will be 1 or 2 fast songs where I go around 350 watts at 100-120 rpm (I don't usually last a whole song at this level). The other 3 or 4 songs will be a 'normal" pace of 260 watts at 80 rpm. I don't do 2 fast songs in a row. Depending on the songs I see that as 3 to 5 intervals.

Session 3 - As session 1.

Cool Down - 10 mins starting at brisk walk slowly reducing to a slow stroll.

Hope that helps

inseine

Try running for about 10 minutes and see how you feel. I am guessing that you will notice that it is very hard (unless you already run). If so, I suggest you add a couple of 20 minute runs per week (after gradually building up to it). You will notice a significant increase in your fitness if you do.

I think he's a cyclist....................

Bronzie

daviesee wrote:

I think I need to clarify my sessions

Sorry, I thought you were refering to 2 x 20 min intervals at consistent power (aka 2x20s).

What you are doing is still interval training, but more like 2 (3 including the ski machine) blocks of 2x4 mins (depending on how long the songs are ).

daviesee wrote:

Depending on the songs I see that as 3 to 5 intervals.

Well, it's 2 hard intervals with 3 periods of recovery at lower intensity, so only 2 intervals really.

The point of interval training is to exercise at a level that you could not maintain if you tried to do it continuously for the same length of time. The work intervals are separated by recovery periods that allow your body to deal with some of the lactic acid that builds up when you are exercising at the higher intensity. Normally the length of the recovery period is not that critical, nor is the intensity of the recovery period, as long as it gives you time to recover sufficiently to complete the whole of the next interval.

Bronzie

daviesee wrote:

Is this any good, or too short/long periods?

That really depends on what you are trying to achieve.

Typically, interval training can vary from long intervals (ie 2x20's) at Level 3/4 intensity to shorter more intense intervals (eg 8x2mins at L6) that simulate very hard efforts and jumps in road races and train your anaerobic capacity.

From personal experience, I've found the longer intervals to be the most beneficial in improving cycling performance.

daviesee

Bronzie wrote:

daviesee wrote:

I think I need to clarify my sessions

Sorry, I thought you were refering to 2 x 20 min intervals at consistent power (aka 2x20s).

What you are doing is still interval training, but more like 2 (3 including the ski machine) blocks of 2x4 mins (depending on how long the songs are ).

daviesee wrote:

Depending on the songs I see that as 3 to 5 intervals.

Well, it's 2 hard intervals with 3 periods of recovery at lower intensity, so only 2 intervals really.

The point of interval training is to exercise at a level that you could not maintain if you tried to do it continuously for the same length of time. The work intervals are separated by recovery periods that allow your body to deal with some of the lactic acid that builds up when you are exercising at the higher intensity. Normally the length of the recovery period is not that critical, nor is the intensity of the recovery period, as long as it gives you time to recover sufficiently to complete the whole of the next interval.

Thanks for that!

By that reckoning I am doing 3-6 intervals over an hour period.

What am I training for? Just to maintain fitness over the winter but ultimately doing the Caledonia Etape in under 5 hours; 82 miles at 16.5 mph.

Thanks for the help.

daviesee

Bronzie wrote:

daviesee wrote:

Is this any good, or too short/long periods?

That really depends on what you are trying to achieve.

Typically, interval training can vary from long intervals (ie 2x20's) at Level 3/4 intensity to shorter more intense intervals (eg 8x2mins at L6) that simulate very hard efforts and jumps in road races and train your anaerobic capacity.

From personal experience, I've found the longer intervals to be the most beneficial in improving cycling performance.

Thanks, I will try one long constant interval and make the second go on the bike be shorter, intense intervals.

vorsprung

i don't see how using a treadmill or a "ski XC machine" is going to help maintain cycling fitness.

It isn't specific and isn't a good use of time

daviesee

vorsprung wrote:

i don't see how using a treadmill or a "ski XC machine" is going to help maintain cycling fitness.

It isn't specific and isn't a good use of time

It works in a circular motion and feels fairly similar to being out of the saddle so that's got to help. There are stationary bars so you don't have to do the pushing on the poles action.
The main reason though is that to be fair to others you are only allowed 20 mins on any machine so it gives me something to do and keeps me warmed up between the bike sessions

John C.

For what it's worth I too have just joined the local gym and was appalled when my very unfit daughter is chest pressing and all the other upper body exercises a lot more than me. My aim over winter is to strengthen my core and upper body, I also use the C+ 1/2 hour session on the rollers 2-3 times a week + a weekend ride at >75% HRMax

John C.

For what it's worth I too have just joined the local gym and was appalled when my very unfit daughter is chest pressing and all the other upper body exercises a lot more than me. My aim over winter is to strengthen my core and upper body, I also use the C+ 1/2 hour session on the rollers 2-3 times a week + a weekend ride at >75% HRMax