Intervals question - guidance please
KnightOfTheLongTights
Posts: 1,415
So can someone give me a quick explanation of the impact of different length intervals?
On my weeknight rides (round Richmond Park, south-west London) I quite often mix it up by for instance taking the hills and any slight inclines really hard – these will be efforts of various lengths (anything between 1 and 5 mins), with various rest lengths in between, well over threshold but not ‘maxing out’.
I am riding v much on feel by the way – not even got a bike comp at moment, never mind HRM.
I’m thinking of chucking in a session of more structured, shorter and harder intervals, where I do say 30 seconds at max effort with 30 seconds rest, which will doubtless annoy the hell out of other riders. (It’s the sort of thing that might be better on a turbo or spin bike?)
What would be the training effect of this?
How should I structure them in terms of blocks, i.e., 5 mins of 30-30, then 2 mins rest, then 5 mins again – something like that?
I get out for one or two longer rides at weekends (70-90 miles) and am at a decent level of fitness (fit enough to keep up in a Cat 3-4 race / be among the top 15-20% of times in a sportive).
Am aiming to tweak up the fitness for a good time around RideLondon (yeah I know it's not a TT or a race) and use that as a springboard to enter a couple late season TTs, 10-50 probably.
Thanks
On my weeknight rides (round Richmond Park, south-west London) I quite often mix it up by for instance taking the hills and any slight inclines really hard – these will be efforts of various lengths (anything between 1 and 5 mins), with various rest lengths in between, well over threshold but not ‘maxing out’.
I am riding v much on feel by the way – not even got a bike comp at moment, never mind HRM.
I’m thinking of chucking in a session of more structured, shorter and harder intervals, where I do say 30 seconds at max effort with 30 seconds rest, which will doubtless annoy the hell out of other riders. (It’s the sort of thing that might be better on a turbo or spin bike?)
What would be the training effect of this?
How should I structure them in terms of blocks, i.e., 5 mins of 30-30, then 2 mins rest, then 5 mins again – something like that?
I get out for one or two longer rides at weekends (70-90 miles) and am at a decent level of fitness (fit enough to keep up in a Cat 3-4 race / be among the top 15-20% of times in a sportive).
Am aiming to tweak up the fitness for a good time around RideLondon (yeah I know it's not a TT or a race) and use that as a springboard to enter a couple late season TTs, 10-50 probably.
Thanks
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Comments
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30 x 30 s on/ 30 s off works on VO2Max but also (according to some sources) threshold power. I have just started this session doing 20 first go, and then 2 x 15 to make 30, hoping to get to 30 straight off soon. These are done on the turbo instead of the 5 x 6 mins I am supposed to do but don't 'cause my head won't let me get past two of them.
Some peoples views on http://www.timetriallingforum.co.uk/ind ... opic=895120 -
This is a particularly useful item on analysing interval training:
http://www.trainingandracingwithapowerm ... power.html0 -
thanks fellers I'll take a look at those0
