Do you do interval training?
#1
Senior Member
Thread Starter
Join Date: Feb 2011
Location: NW Peloponnese, Greece
Posts: 548
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 112 Post(s)
Likes: 0
Liked 25 Times
in
22 Posts
Do you do interval training?
Do you do intervals?
At what % of anaerobic threshold or % of your FTP.
What intervals do you do, what's you age?
I'm 74+
I do intervals once a week before the race season.
I do 3 races a year with a length of 75 klm with an ascent of 800 to 1500 m.
The rest of the year I do 200 to 300 klm brevets. Max ascent for a 200 klm brevet is 4000m. The usual is 2300 to 3500 m per 200 klm.
My opinion is that the intervals slow my yearly performance drop.
They are not pleasant, but their beneficial.
I also do specific laps on my rides, and compare my Normalized power results. I like data.
This season I have done intervals 4X6min-2min rec at 87%-94% FTP once a week.
I am currently working on 6X6min-3min rec at the same % of FTP as above.
My goal is to complete 6X8min-3.5min rec at the same % of FTP.
All my intervals are done uphill. I find it easier to control my power than on a flat course.
At what % of anaerobic threshold or % of your FTP.
What intervals do you do, what's you age?
I'm 74+
I do intervals once a week before the race season.
I do 3 races a year with a length of 75 klm with an ascent of 800 to 1500 m.
The rest of the year I do 200 to 300 klm brevets. Max ascent for a 200 klm brevet is 4000m. The usual is 2300 to 3500 m per 200 klm.
My opinion is that the intervals slow my yearly performance drop.
They are not pleasant, but their beneficial.
I also do specific laps on my rides, and compare my Normalized power results. I like data.
This season I have done intervals 4X6min-2min rec at 87%-94% FTP once a week.
I am currently working on 6X6min-3min rec at the same % of FTP as above.
My goal is to complete 6X8min-3.5min rec at the same % of FTP.
All my intervals are done uphill. I find it easier to control my power than on a flat course.
#2
Mother Nature's Son
Join Date: Mar 2016
Location: Sussex County, Delaware
Posts: 3,118
Bikes: 2014 Orbea Avant MD30, 2004 Airborne Zeppelin TI, 2003 Lemond Poprad, 2001 Lemond Tourmalet, 2014? Soma Smoothie
Mentioned: 15 Post(s)
Tagged: 0 Thread(s)
Quoted: 854 Post(s)
Liked 1,437 Times
in
819 Posts
I used to do them occasionally, but not in the past few years. In 2017, I was doing interval regimen 3 days a week on an indoor trainer. I did that for about 3 months. I will say that I was in the best riding shape at the start of spring than I had ever been. These days I still like to keep up a good pace but in a more casual way. Lately, I have been thinking I should some intervals again just for the change of pace. I am just no longer as concerned with speed or being in top riding shape.
#3
Full Member
No; not formally; I don't really race much anymore (maybe a gravel thing here and there for fun). But yes; I do believe structured training & intervals, atop a strong base, is very beneficial. However, as we age, our need for rest and recovery increases and much of what is published as conventional training wisdom, tailored towards younger riders, is not well suited. You may seek the services of a coach who works with athletes your age
#4
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
Yes, I’ve done structured training for years. I have worked with a coach, then started creating my own plans. This season I’m trusting Trainerroad. I’m just about to turn 54.
I will generally do intervals 3 or 4 days a week lately. XC mtb race every other Wednesday night. Group ride on Saturday.
Typically, the early part of the season, the intervals are longer and lower intensity. 2x20 or 30 min sweet spot is my bread and butter to build up FTP. As you get into spring, the intervals get shorter and sharper.
This has been a fairly heavy week, intensity is turning up as racing will finally happen at the end of May. VO2max intervals on Wednesday: 4 sets of 3x2’ at 120% of FTP, steady sweet spot (90-ish percent of FTP) on Thursday, 5x6’ at 108% last night after work. Group ride this morning. Tomorrow will be super mellow. Monday will just be a short commute ride, which I don’t count.
I will generally do intervals 3 or 4 days a week lately. XC mtb race every other Wednesday night. Group ride on Saturday.
Typically, the early part of the season, the intervals are longer and lower intensity. 2x20 or 30 min sweet spot is my bread and butter to build up FTP. As you get into spring, the intervals get shorter and sharper.
This has been a fairly heavy week, intensity is turning up as racing will finally happen at the end of May. VO2max intervals on Wednesday: 4 sets of 3x2’ at 120% of FTP, steady sweet spot (90-ish percent of FTP) on Thursday, 5x6’ at 108% last night after work. Group ride this morning. Tomorrow will be super mellow. Monday will just be a short commute ride, which I don’t count.
#5
Full Member
at 72, I do them, but in a gym on an elliptical or a stationary bike. It feels like a more controlled setting. I do 1’ intervals and go as hard as I can, with 1’ recovery periods. I’m not as scientific about it as you seem to be, but I wear a chest strap heart rate monitor to keep myself honest. I try to do them twice every 10 days or so in the winter (it’s a long winter in N. New England) and keep up some semblance of a routine when warm weather arrives, but it gets pretty raggedy. I don’t race but I feel the anaerobic benefits are important for climbing all the hills around here. I agree with IronM about getting coaching from someone working with older athletes. I’ve gotten some help from a woman in her 60s who’s a triathlete. There’s good stuff from John Hughes on this site: https://www.roadbikerider.com/
#6
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
The nice thing about 1’ on/offs is the simplicity. Don’t need a power meter or HRM. All you need is a stopwatch and a dose of HTFU.
Likes For caloso:
#7
Pennylane Splitter
Join Date: Sep 2012
Location: Orange County, California
Posts: 1,879
Bikes: Yes
Mentioned: 14 Post(s)
Tagged: 0 Thread(s)
Quoted: 1807 Post(s)
Liked 1,446 Times
in
995 Posts
I'll say yes, but its 'running' stairs (actually walking) in local parking garages that vary from 4 to 5 stories high. I skip stairs going up for the workout, then a quick walk back down; repeat until exhausted (usually 25-30 minutes). Though not cycling-specific, it does help with overall conditioning and makes for great cross-training. I do it once or twice a week.
#8
Full Member
Join Date: Apr 2021
Posts: 226
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 144 Post(s)
Liked 119 Times
in
70 Posts
I overdid the interval trainng thing three years ago on a poorly-designed indoor trainer. I lost a lot of weight quite quickly but my joints took a beating. Took a while to recover.
Now I work some intervals into my commutes. Nothing too scientific or over-the-top. Joints are feeling good, muscles, mind, heart and lungs feeling great, and weight keeping low. I don't race, officially .
Now I work some intervals into my commutes. Nothing too scientific or over-the-top. Joints are feeling good, muscles, mind, heart and lungs feeling great, and weight keeping low. I don't race, officially .
#9
Senior Member
Join Date: May 2014
Location: Treasure Coast, FL
Posts: 987
Bikes: 2014 Cannondale Supersix EVO 3, 2015 Trek 520, 2017 Bike Friday Pocket Rocket, 2022 Moots Vamoots Disc RSL
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 285 Post(s)
Liked 267 Times
in
140 Posts
Yes, but honestly I just do what my cycling coach tells me to do. I don’t race, but I really enjoy doing century group events. Unfortunately I was so slow, I’d routinely come in by myself as the event organizers were tearing things down. Now I can keep up with others, and I enjoy the events much more. I don’t enjoy the intervals, but they’ve made me better.
#10
Senior Member
Join Date: Oct 2012
Location: Berkeley CA
Posts: 2,539
Bikes: 1981 Ron Cooper, 1974 Cinelli Speciale Corsa, 2000 Gary Fisher Sugar 1, 1986 Miyata 710, 1982 Raleigh "International"
Mentioned: 97 Post(s)
Tagged: 0 Thread(s)
Quoted: 932 Post(s)
Liked 1,317 Times
in
491 Posts
Whenever I have a big event coming up (mostly endurance events, not races) part of my training involves intervals. I've never taken a scientific approach to it and I don't have a heart monitor or even a speedometer. I will typically pick a tree or telephone pole far ahead and sprint at maximum speed until I pass it, followed by a recovery until the next telephone pole. Rinse, repeat. I've found that doing intervals on a regular basis increases my speed, which means decreasing my time on an endurance event.
#11
Senior Member
Join Date: Jul 2006
Location: Lebanon (Liberty Hill), CT
Posts: 8,473
Bikes: CAAD 12, MASI Gran Criterium S, Colnago World Cup CX & Guru steel
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 1743 Post(s)
Liked 1,281 Times
in
740 Posts
Probably not according to the actual definition. But, I pick "segments" on my local rides and hit them hard. I like what that does for me.
#12
just another gosling
Join Date: Feb 2007
Location: Everett, WA
Posts: 19,539
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Mentioned: 115 Post(s)
Tagged: 0 Thread(s)
Quoted: 3891 Post(s)
Liked 1,940 Times
in
1,385 Posts
I do them in fall, winter, and early spring, but when the hard group rides start, I simply pace myself so as to get my weekly dose of high zone work. That's effective, too.
__________________
Results matter
Results matter
#13
mosquito rancher
Yes, on a stationary trainer, 2x/week. Typically, over a two-week period, three of my interval sessions will be focused on building or maintaining FTP (relatively long intervals close to FTP) and one will be focused on VO2 (shorter intervals around 110-120% FTP). I'm 55.
My interest right now is in distance riding, so VO2 isn't really that important to me, but I like having a little variety in my routine.
My interest right now is in distance riding, so VO2 isn't really that important to me, but I like having a little variety in my routine.
__________________
Adam Rice
Adam Rice
Likes For adamrice:
#14
Senior Member
Thread Starter
Join Date: Feb 2011
Location: NW Peloponnese, Greece
Posts: 548
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 112 Post(s)
Likes: 0
Liked 25 Times
in
22 Posts
I have 14 laps within the rides I do, and range from 2:30 to 18:00 min. All these laps are uphill of various gradients. The long ones I do at 110% of my FTP
I find the laps are easier to do even though a few might be more strenuous than the intervals. Max lap for 100 klm ride are 3.
I am getting ready for a 200 klm brevet with 2000m ascent, and a tough 75 klm road race with 1500m ascent around the end of May.
I do the road race as part of a tradition. I' ve been doing it for 8 yrs, and satisfied just to finish it.
I find the Brevets and a few races I do keep me motivated.
I find the laps are easier to do even though a few might be more strenuous than the intervals. Max lap for 100 klm ride are 3.
I am getting ready for a 200 klm brevet with 2000m ascent, and a tough 75 klm road race with 1500m ascent around the end of May.
I do the road race as part of a tradition. I' ve been doing it for 8 yrs, and satisfied just to finish it.
I find the Brevets and a few races I do keep me motivated.
Likes For yannisg:
#15
Senior Member
Join Date: Apr 2011
Location: Alpharetta, GA
Posts: 15,280
Bikes: Nashbar Road
Mentioned: 71 Post(s)
Tagged: 0 Thread(s)
Quoted: 2934 Post(s)
Liked 341 Times
in
228 Posts
Intervals no way, since I'm not racing. But I used to hit one short hill all-out on my daily ride. My goal was to crest it at a certain speed (also had it on strava). It is just interval-ish but I am convinced that the one "interval", every day, gave me some of the benefits of real intervals.
#16
Junior Member
Join Date: May 2018
Location: Santa Barbara, CA
Posts: 10
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 4 Times
in
4 Posts
An article by Coach Hughes / RoadBikeRider.com convinced me that HIIT should be a permanent part of my riding fitness routine. I've no power meter, never raced, and am worried that the (COVID) 2-year absence of century rides might have caused me to slip below the fitness level I'll need when they resume this fall. I'm 82, so just staying fit enough to ride the metrics takes deliberate effort. I do monitor (and record) my FITBIT data which gives me confidence that I'm maintaining the same level of effort. On a typical 30 mile ride (coffee and sweet roll at the turnaround) I'll do at least 5 or 6 intervals; 30 - 60 seconds at an unsustainable 200%, spaced out at least 10 minutes apart. I'm fairly religious about this, and can't wait to ride with a big group again to see if I can still keep up. If I can, I'll give Coach Hughes and HIIT the credit.
#17
Senior Member
Join Date: May 2020
Location: North Florida
Posts: 517
Bikes: 2019 Specialized Diverge, 2021 Cervelo Caledonia
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 258 Post(s)
Likes: 0
Liked 378 Times
in
197 Posts
Not intentionally. But my daily ride is over rolling hills, so I do have intervals when I have to push it up hill followed by downhills where I can relax more. Intervals, in a way, determined by terrain. I like to ride, but I don't like to train.
#18
climber has-been
Join Date: Dec 2004
Location: Palo Alto, CA
Posts: 7,111
Bikes: Scott Addict R1, Felt Z1
Mentioned: 10 Post(s)
Tagged: 0 Thread(s)
Quoted: 3432 Post(s)
Liked 3,567 Times
in
1,793 Posts
Not structured intervals, but I do ride a course of several short hill climbs through Los Altos Hills that last 1-4 minutes each.
I hit the hills hard and go easy in between, so I suppose that's a kind of interval or "fartlek" riding.
I'll do that once or twice per week when building fitness. Less often when I have a good base established.
I hit the hills hard and go easy in between, so I suppose that's a kind of interval or "fartlek" riding.
I'll do that once or twice per week when building fitness. Less often when I have a good base established.
#19
Senior Member
Join Date: Sep 2009
Posts: 1,972
Bikes: Habanero Titanium Team Nuevo
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 399 Post(s)
Liked 185 Times
in
121 Posts
All the time. Sometimes I simply speed up during a ride to see how high I can get my heart rate or crank rotation. Is there any science behind what I do...............no, At my age we just ride as the day goes. I am not ancient either but realize the limitations of aging and bikes.
#20
Senior Member
Join Date: Sep 2005
Location: Central Fl
Posts: 137
Bikes: Argon 18 Gallium, GF 29er, old Trek Madone
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 31 Post(s)
Liked 47 Times
in
29 Posts
No I don’t.
I ride 180-230 miles a week. I pull hard 2 miles at a time and never miss a turn. After group rides, 3 of us sprint 2 miles part of the way home. Later in the day I nap. I’m 68.
I ride 180-230 miles a week. I pull hard 2 miles at a time and never miss a turn. After group rides, 3 of us sprint 2 miles part of the way home. Later in the day I nap. I’m 68.
#21
Grupetto Bob
Join Date: Sep 2020
Location: Seattle-ish
Posts: 6,227
Bikes: Bikey McBike Face
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 2588 Post(s)
Liked 5,649 Times
in
2,924 Posts
No, you are a 30 year old in a 68 year old body. Absolutely amazing.
__________________
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
#22
Senior Member
Join Date: Sep 2012
Location: SoCal
Posts: 1,186
Bikes: 2016 Surly Cross Check, 2019 Kona Rove ST
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 284 Post(s)
Liked 313 Times
in
211 Posts
Not "formally" or in a particularly structured way, but I find I get a similar workout riding my singlespeed gravel bike. Riding in the foothills and mountains, lots of terrain variety. I can simulate a HIIT session pretty well. Of course, I could do it on my geared bike too, but with the ss you sort of don't have a choice!
#23
Senior Member
I don't do anything formal. I tend to push hard on the small climbs, which is sort of like intervals. I try to be the first one of my group to get to the top. That's a bit of work considering I'm on a bent. It pays off by mid-summer. Unfortunately when winter hits, I hang up the bike for 3-4 months and I lose it all.
#24
Grupetto Bob
Join Date: Sep 2020
Location: Seattle-ish
Posts: 6,227
Bikes: Bikey McBike Face
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 2588 Post(s)
Liked 5,649 Times
in
2,924 Posts
I know the benefits of doing intervals but have never done them consistently.
For the years I used to do group rides, taking hard pulls at the front was like doing intervals.
Now when I ride by myself, I typically hammer two or three segments just to mix it up, knowing it cant hurt (too much).
For the years I used to do group rides, taking hard pulls at the front was like doing intervals.
Now when I ride by myself, I typically hammer two or three segments just to mix it up, knowing it cant hurt (too much).
__________________
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
Road 🚴🏾♂️ & Mountain 🚵🏾♂️
#25
Senior Member
Join Date: Apr 2021
Posts: 4,083
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 2333 Post(s)
Liked 2,097 Times
in
1,314 Posts
Yes. Sprints, Tabita, 5 minute VO2 max, and 20 minute ones depending on what I am trying to improve
Likes For GhostRider62: