Tried Intervals Today for 1st Time, almost puked
07-04-10, 09:06 PM
#26
ka maté ka maté ka ora
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Oh man. There it is. Ding ding.
I've been trying harder to get outta the saddle and heave a bit and break 50kph on flat then sustain the high 40s. Man, suffering is the word. Kill my liver, kill my calves. Kill it all to gain. I'm entering that phase where I become a cyclist I guess and I see/feel the suffering that you mention of. OOF.
I've been trying harder to get outta the saddle and heave a bit and break 50kph on flat then sustain the high 40s. Man, suffering is the word. Kill my liver, kill my calves. Kill it all to gain. I'm entering that phase where I become a cyclist I guess and I see/feel the suffering that you mention of. OOF.
07-04-10, 09:17 PM
#27
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Interval training doesn't just mean maximal all-out, puking efforts. It really means training your body to work at different power and heart-rate zones to develop your overall fitness.
For example, the most effective intervals are probably "sweet spot" zone training intervals which are somewhat below lactate threshold (and won't cause you to puke or to suffer to an extreme degree).
If someone is really interested in developing a complete training program, you really need to first learn how to establish your training zones and then how to set up an interval program based on these zones. If you just go out and do a few all-out efforts on occassion, you won't receive the maximal benefit (and you probably won't enjoy it very much).
A good place to start to learn some of this would be to spend $17 and study this book. https://www.amazon.com/Training-Racin...8295531&sr=8-1 Even if you never buy a powermeter and only use a cheap heartrate monitor, this book will teach you how to set up a very effective (and enjoyable) training regimen.
For example, the most effective intervals are probably "sweet spot" zone training intervals which are somewhat below lactate threshold (and won't cause you to puke or to suffer to an extreme degree).
If someone is really interested in developing a complete training program, you really need to first learn how to establish your training zones and then how to set up an interval program based on these zones. If you just go out and do a few all-out efforts on occassion, you won't receive the maximal benefit (and you probably won't enjoy it very much).
A good place to start to learn some of this would be to spend $17 and study this book. https://www.amazon.com/Training-Racin...8295531&sr=8-1 Even if you never buy a powermeter and only use a cheap heartrate monitor, this book will teach you how to set up a very effective (and enjoyable) training regimen.
07-04-10, 09:30 PM
#28
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My favorites are anerobic intervals where I will bring it up to top speed sitting down, then stand and sprint, hold it the speed for 10 seconds, stand up and sprint to get at least 1 mph more, do it again, and then hold that speed for the next minute. Hurts like hell, but that's the kind of **** you see in racing.
07-04-10, 09:36 PM
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07-04-10, 09:36 PM
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Not necessarily. Asthma can be a cough without wheezing. I went undiagnosed for a long time because it was "only a cough".
07-04-10, 09:38 PM
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07-04-10, 09:40 PM
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I'm not a doctor, but I wouldn't be too worried about the cough just yet. I used to cough a lot after my first few sets of hard intervals. Now it's no longer an issue.
07-04-10, 09:43 PM
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I'm not even reading your post, just the title. If you almost puked, you're doing it right.
07-04-10, 10:00 PM
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Do three weeks of LT intervals (20 min x 3) a couple times a week, which'll improve your cruising speed....this is assuming you already have a decent amount of base fitness to work with. Then a "Rest week", and then three weeks of the shorter/harder intervals another couple days per week, and you should be pleased with the results, provided you train smart the other days. Getting to that point sucks, but you'll be strong.
07-04-10, 10:00 PM
#35
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You start off with one 1 minute interval, then two 2 minute intervals, etc? All in the same ride, correct? 5 minute rest between each interval or what
07-04-10, 10:23 PM
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Yes. The notation I use is ONXOFF. So 4X4 is 4 on 4 off.
Thus, it is one min on one min off, two min on two min off, etc up to 5 on 5 off, and then you decrease. It takes an hour and leaves you completely drained. I try to finish them in front of my house otherwise it will take me forever to get home.
Thus, it is one min on one min off, two min on two min off, etc up to 5 on 5 off, and then you decrease. It takes an hour and leaves you completely drained. I try to finish them in front of my house otherwise it will take me forever to get home.
07-05-10, 02:15 AM
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Yes. The notation I use is ONXOFF. So 4X4 is 4 on 4 off.
Thus, it is one min on one min off, two min on two min off, etc up to 5 on 5 off, and then you decrease. It takes an hour and leaves you completely drained. I try to finish them in front of my house otherwise it will take me forever to get home.
Thus, it is one min on one min off, two min on two min off, etc up to 5 on 5 off, and then you decrease. It takes an hour and leaves you completely drained. I try to finish them in front of my house otherwise it will take me forever to get home.
07-05-10, 03:08 AM
#38
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Edit: Sorry, saw the explanation on the second page only
07-05-10, 04:23 AM
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Ok, so another interval question. When i do mine, I use a loop by my house which is about 2.2 miles overall. I'll sprint up one side (about 1.3 miles, all slightly uphill) and recover on the other(about .9, all slightly downhill). I do 4 laps warm up + riding over, then 5 interval laps of sprinting, then 5 laps pushing in the biggest gear, then one lap recovery, then home. It's about 30 miles. Is this too much mileage for intervals? Or since I'm mixing up sprint/anaerobic with "weight lifting" intervals, am I still ok?
07-05-10, 07:50 AM
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Yes. The notation I use is ONXOFF. So 4X4 is 4 on 4 off.
Thus, it is one min on one min off, two min on two min off, etc up to 5 on 5 off, and then you decrease. It takes an hour and leaves you completely drained. I try to finish them in front of my house otherwise it will take me forever to get home.
Thus, it is one min on one min off, two min on two min off, etc up to 5 on 5 off, and then you decrease. It takes an hour and leaves you completely drained. I try to finish them in front of my house otherwise it will take me forever to get home.
FWIW, I've never puked from cycling intervals - yet. I have done it back in my powerlifting days, though. Nothing like being halfway home from the gym and having to pull the car over, open the door, and puke in the street.
07-05-10, 07:50 AM
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07-05-10, 08:11 AM
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I did not think about where i would end up at the end of my set, so i ended up 17 miles from home. Had to fight the wind all the way back. I like the looks of other riders when i flash by them only to back off for a bit then rev up again. They must think i am nuts. Now i have a 5 mile out and back trail set up for intervals.
I train with a power meter. This has been a godsend. Amongst its many other benefits, the power meter tells me when my interval sets are over and I need to stop. With power, I tend to work harder than I used to without power, but I also know when I've had enough.
I now need to go riding. Level 3 distance today.
07-05-10, 09:12 AM
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In my mind it is a given that there is a warm up and cool down. Finishing near my house would more accurately refer to finishing after the cool down not the last rep.
07-05-10, 08:45 PM
#44
Come on, 5 more minutes..
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My favorites are anerobic intervals where I will bring it up to top speed sitting down, then stand and sprint, hold it the speed for 10 seconds, stand up and sprint to get at least 1 mph more, do it again, and then hold that speed for the next minute. Hurts like hell, but that's the kind of **** you see in racing.
07-06-10, 05:34 PM
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The ones I do are FPT intervals. 3-5 minutes just above your FPT, then twice that long off. Repeat 6-8 times. Then Die.
Oh, and btw, if you are almost puking afterward, good job, you're doing them right!
Oh, and btw, if you are almost puking afterward, good job, you're doing them right!
