Intervals

markos1963

As I was a bit time short today I thought I would go out and do some intervals to help improve my speed. Nothing fancy just 6x 30 second efforts to stretch out.

I mentioned this to a riding mate and he told me I was doing them too early for the season and I should concentrate on just my base training otherwise I would blow up on events. Now given my first TT and triathlon are only4 weeks away is he right?

My base endurance has been pretty good over the winter as I have been adding swimming and running into my training to give me something to do during bad weather.

MikeWW

Well, I'm new to all this but when I am on the turbo I only do interval work and always try to inject some pace into rides. I find its been hugely helpful in giving me a change of pace and has improved my recovery times. However still try and put base miles in as well

softlad

Popular opinion used to be that you 'rode yourself into race fitness' at the early season races and that base miles were best for this time of year.

Another popular opinion is that those who were quick enough to win the early season races (while the rest of us were still working up to full fitness) had usually 'burnt out' by May/June.

Truth is (IMO) it all depends what you are targeting and what you want to achieve. I always used to be clinging on to the bunch in the early season, suffering at the pace set by those who had already put the speed work in at this time of year - but by May I was usually able to dish it out as well..

doyler78

Well if triathlons and TTs are your goals for this year then there's not much that these intervals will add. You would be better concentrating on your endurance and your sustainable power (ie 2x20's and such like). Certainly nothing wrong with doing them once in a while if you are a bit bored its just you have realise that there is a limit to how much they will add to your specific goals.

If you have plans to race then generally adding that level of intensity is best left closer to the event because with an increase in intensity comes a pay off and that is more fatigue so your time on the bike will need to be reduced and the intensity that you can conduct some sessions reduced. That's fine as you come up to your event because you will have done the hard work of building your endurance which takes times to build. Short high intensity intervals are quick to respond to training and quick to lose therefore unless you have an event which requires in the coming weeks then it's perhaps not the best session.

inseine

I've been following the Pete Read Black Book programme and interestingly, though it's maybe a bit old fashioned and includes quite a bit of very steady endurance work he does introduce 5sec all out intervals as early as the beginning of February. Though thye are hard you're not really killing yourself becaus they are so short. You do 5 to 9 blocks of 5x5secs with 5sec rest.
The thing with 2x20 is that it is by definition lower than a 10TT effort so maybe you shpould top up with some harder stuff as long as you still do longer steadier rides 'm sure you'll be OK.

markos1963

So if I go easy on the intervals and start to introduce more tempo work I should be ok then? TT's will form my main competitive focus this year but i fancy doing some racing from May onwards at the Lotus Circiut series so I suppose the intervals would be of more use there then?

Gav888

Hey Markos, as you first goal is quiet close, ie 4 weeks away I would use the next week or 2 to get in some threshold workouts such as 2 x 20 and some long tempo rides then 2 weeks prior to the event you need to 'peak' so your training needs to become more like your event. If your TT is 25m for example, you need to be riding 25m and try to replicate the TT as close as possible, try to do these types of workouts at least 4 times over the 2 weeks. The other workouts should be long tempo. If you have time get in a couple of vo2max workouts aswell, just to help a bit

As for racing, its a different cup of tea to TT / Triathlon, they are mainly threshold / tempo where as racing is more threshold / vo2max. Once you have done your TT shift your training to threshold and vo2max intervals, the hour of power is supposed to be a good workout for that.

Also try to get in some long rides in zone 2, you dont want to let that slip whilst you concentrate on speed.....

markos1963

Gav888 wrote:

Hey Markos, as you first goal is quiet close, ie 4 weeks away I would use the next week or 2 to get in some threshold workouts such as 2 x 20 and some long tempo rides then 2 weeks prior to the event you need to 'peak' so your training needs to become more like your event. If your TT is 25m for example, you need to be riding 25m and try to replicate the TT as close as possible, try to do these types of workouts at least 4 times over the 2 weeks. The other workouts should be long tempo. If you have time get in a couple of vo2max workouts aswell, just to help a bit

As for racing, its a different cup of tea to TT / Triathlon, they are mainly threshold / tempo where as racing is more threshold / vo2max. Once you have done your TT shift your training to threshold and vo2max intervals, the hour of power is supposed to be a good workout for that.

Also try to get in some long rides in zone 2, you dont want to let that slip whilst you concentrate on speed.....

Blimey Gav888 you've come on a bit since last year! Mind you I think you are right, should train more specifically for the first event(10mile TT on our fastest local course)

Bronzie

markos1963 wrote:

Blimey Gav888 you've come on a bit since last year!

Student becomes teacher 8)

Agree with what Gav888 and Doyler78 have posted.

markos1963

Thanks a lot guys, can now focus a bit better on what I should be doing. Much appreciated. 8)

Gav888

Bronzie wrote:

markos1963 wrote:

Blimey Gav888 you've come on a bit since last year!

Student becomes teacher 8)

Agree with what Gav888 and Doyler78 have posted.

LOL Its nice to help someone out rather than asking all the time, although im still slow as sh*t even though I know what im doing now

stevewj

inseine wrote:

I've been following the Pete Read Black Book programme and interestingly, though it's maybe a bit old fashioned and includes quite a bit of very steady endurance work he does introduce 5sec all out intervals as early as the beginning of February. Though thye are hard you're not really killing yourself becaus they are so short. You do 5 to 9 blocks of 5x5secs with 5sec rest.
The thing with 2x20 is that it is by definition lower than a 10TT effort so maybe you shpould top up with some harder stuff as long as you still do longer steadier rides 'm sure you'll be OK.

These are meant as an intro to speedwork - you do 5 secs flat out in your 7th hardest gear followed by five secs rest times five then 2 mins recovery before moving up a gear ending after 7 sets in the 53x12. Legs feel great next day but a VERY hard session.

EPSHeaven

surely for a first TT of the year, peaking is a little premature ...?
unless you have a 1 time specific goal in the year, large sportif or specific national TT for example peaking for the first event of the year will totally blow you for the rest of the year. Even the Pro's only peak 2-3 times a year with major goals set out early in the season.
I think doing specific interval work so early in the year will be anti productive, but once in a while does not hurt.
Having decent base winter fitness and hitting an early season event will give a great feeling of how your body is after the winter, with indicators on where improvements are required.

also i think getting too scientific on things can really fuck with your head, sometimes good old fashioned instinct and just miles under the belt will be enough ... at the end of the day we're not aiming to be Jenzi or Alberto here are we?? lol

gav888, if yr doing specific intervals you must be a TT'er as well, what goals do you have this year??

markos1963

EPSHeaven wrote:

surely for a first TT of the year, peaking is a little premature ...?
unless you have a 1 time specific goal in the year, large sportif or specific national TT for example peaking for the first event of the year will totally blow you for the rest of the year. Even the Pro's only peak 2-3 times a year with major goals set out early in the season.
I think doing specific interval work so early in the year will be anti productive, but once in a while does not hurt.
Having decent base winter fitness and hitting an early season event will give a great feeling of how your body is after the winter, with indicators on where improvements are required.

also i think getting too scientific on things can really fark with your head, sometimes good old fashioned instinct and just miles under the belt will be enough ... at the end of the day we're not aiming to be Jenzi or Alberto here are we?? lol

gav888, if yr doing specific intervals you must be a TT'er as well, what goals do you have this year??

The TT is a little earlier than I had wanted but the course isn't used very often and its my best chance of cracking the 25 min barrier for the first time. Then two weeks later I have a tri thats has a 16km bike leg in it so as you can see the early part of the season will be speed based. My endurance rides won't come for a little while yet.

EPSHeaven

its just the wrong time of year to be really hitting peak form and best performances ...
i'm sure if you build up slowly and have good base fitness the 25min barrier will be broken when its warmer and safer on the roads ... still a bit dicy with damp/icy conditions!
save it for a 25c sunny summer day ... besides intervals are never nice in the cold!

markos1963

EPSHeaven wrote:

its just the wrong time of year to be really hitting peak form and best performances ...
i'm sure if you build up slowly and have good base fitness the 25min barrier will be broken when its warmer and safer on the roads ... still a bit dicy with damp/icy conditions!
save it for a 25c sunny summer day ... besides intervals are never nice in the cold!

Don't get me wrong, cracking 25mins for a TT isn't the be all of my season I hope to go even better towards the end like last year when I PB'd in september. I just like mixing up my training and thought some intervals would help. Have now knocked them on the head for a week or two and I am doing more tempo work.

EPSHeaven

everyone is diff and everyones requirements are diff depending on the types of rider/event they are doing ...
i am not a speedy TT'er, but can put in a quick 10 or 20 miles when needed, but my goals are sportifs in Italy and at home, 200k rides.

sometimes i think ppl get too het up in the mental side and just need to get out and put the miles in. also, breaking a PB on such a short event can be so dependant on weather and how you wake up in the morning. Good luck though, I'm sure you will ace it.

right now i need to get my mind into big mileage mode!

Gav888

EPSHeaven wrote:

surely for a first TT of the year, peaking is a little premature ...?
unless you have a 1 time specific goal in the year, large sportif or specific national TT for example peaking for the first event of the year will totally blow you for the rest of the year. Even the Pro's only peak 2-3 times a year with major goals set out early in the season.
I think doing specific interval work so early in the year will be anti productive, but once in a while does not hurt.
Having decent base winter fitness and hitting an early season event will give a great feeling of how your body is after the winter, with indicators on where improvements are required.

also i think getting too scientific on things can really fark with your head, sometimes good old fashioned instinct and just miles under the belt will be enough ... at the end of the day we're not aiming to be Jenzi or Alberto here are we?? lol

gav888, if yr doing specific intervals you must be a TT'er as well, what goals do you have this year??

No goals this year really, just building fitness.

orbeaorca

Gav888 wrote:

EPSHeaven wrote:

surely for a first TT of the year, peaking is a little premature ...?
unless you have a 1 time specific goal in the year, large sportif or specific national TT for example peaking for the first event of the year will totally blow you for the rest of the year. Even the Pro's only peak 2-3 times a year with major goals set out early in the season.
I think doing specific interval work so early in the year will be anti productive, but once in a while does not hurt.
Having decent base winter fitness and hitting an early season event will give a great feeling of how your body is after the winter, with indicators on where improvements are required.

also i think getting too scientific on things can really fark with your head, sometimes good old fashioned instinct and just miles under the belt will be enough ... at the end of the day we're not aiming to be Jenzi or Alberto here are we?? lol

gav888, if yr doing specific intervals you must be a TT'er as well, what goals do you have this year??

No goals this year really, just building fitness.

OI OI Gavalar ... no goals for this year??
What about Suffolk Sunrise and doing your stints on the front at the weekend??

Gav888

orbeaorca wrote:

Gav888 wrote:

EPSHeaven wrote:

surely for a first TT of the year, peaking is a little premature ...?
unless you have a 1 time specific goal in the year, large sportif or specific national TT for example peaking for the first event of the year will totally blow you for the rest of the year. Even the Pro's only peak 2-3 times a year with major goals set out early in the season.
I think doing specific interval work so early in the year will be anti productive, but once in a while does not hurt.
Having decent base winter fitness and hitting an early season event will give a great feeling of how your body is after the winter, with indicators on where improvements are required.

also i think getting too scientific on things can really fark with your head, sometimes good old fashioned instinct and just miles under the belt will be enough ... at the end of the day we're not aiming to be Jenzi or Alberto here are we?? lol

gav888, if yr doing specific intervals you must be a TT'er as well, what goals do you have this year??

No goals this year really, just building fitness.

OI OI Gavalar ... no goals for this year??
What about Suffolk Sunrise and doing your stints on the front at the weekend??

I will do my stints providing I can keep up LOL, but they are not really goals, more of a general week to week thing

EPSHeaven

surely specific training like you have mentioned is towards something ... if general fitness is what your after surely just getting out and riding is what's required ...