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Help a brother out.... interval issues.(8 posts)

Help a brother out.... interval issues.funknuggets
Aug 12, 2003 3:10 PM
Ok, I didn't get to ride day two of Tour of KC due to some prior obligations and so after going down to watch the Crits (John Lieswyn is a stud), I decided I needed to put some decent hard efforts in for the day. I have a closed course with 4 90 turns and lap comes in a bit under 1.5 miles. I decided to do 5. I wanted to simulate being more tired, so I would do one lap hard, one off, each time drop down a cog in the rear. You with me. I do the first one at 53x17, and went down to my 11. So, first one I come through at 3:05. I felt a decent target. So, with each successive one... I got the EXACT same time... 2:55. What the heck does that mean?

Same course, definitely different efforts as I am not a masher... but I was looking to glean some power or training information out of this. I definitely know I was more fatigued at the end and the HR monitor hitting 187 showed, but I either expected them to get slower (since Im not a masher and I get fatigued), or them to get faster (bigger gears go faster... kinda). Im just kind of baffled. Or does it mean that I should run at the 53x15 because I can maintain the same speed at a lower HR???

Would there be any benefit to doing this the opposite way, running the 53x11 first, then work UP to the 17 to see if I can get the same result???

Your ideas would be most appreciated.

Yours truly
The funk.
Is this a question for the Fitness & Nutrition board? (nm)Kerry Irons
Aug 12, 2003 4:42 PM
Who appointed you board moderator?Sprint-Nick
Aug 12, 2003 6:50 PM
Out of curiousity when did Doug or Gregg give you their position?

And as the new moderator... or should I say troll moderator I coulda sworn this board said general... hmmm could that mean general bike related questions? I think so. Wait this question could fit under that topic! I'd like to make a move to fire you from your post as troll moderator.
General questionsSprint-Nick
Aug 12, 2003 7:04 PM
You asked for help so I would like to give you my input and you can take it as you want.

My guess is fatigue made it so the lap times did not get faster. The only way to find out though would be to do TT on different days to figure it out. But I'm not sure how useful the "ideal" gear would be... ideal cadence at a certain power to me would only seem useful in a TT since the pack in a race doesn't slow to a certain speed. Basically when racing you need to experiement and find the cadence that feels most comfortable.

Then I've been told and have practised a basic concept that when the pace gets too high in the pack to drop your heart rate put it into a bigger gear in an attempt to slow the heart rate. This may or may not help you.

Power training: Crit sprintsSpunout
Aug 13, 2003 3:53 AM
Work on the jumps. Stay in a gear that you can ride for your interval session, say 30 or 45 minutes. Don't shift up before the corners, but get out of the saddle after every corner to spin back up to speed. 4 jumps per lap, 20 see what I mean? Race criteriums!

Add some longer interval workouts (4min) to get that threshold up, pain, and speed. Oh yeah, more pain.

You need too learn to use the micro-recoveries (15-30 sec) that racing provides well, so that you can keep up with the jumps, surges, and tempo changes.
Good tipsfunknuggets
Aug 13, 2003 7:09 AM
I agree, I was not clear, I was not trying to simulate a crit, I was doing intervals to insure a hard effort and to simulate hard efforts under increasingly heavy loads. That is all. Hills and Jumps for me, anyway, come on tuesdays and/or thursdays.

I will try the method of standing after every corner to spin back up, as that is not a technique that I often practice. I do practice jumps and short recoveries. Good advice on the longer 4min intervals.

Nick, I just thought it weird that fatigue would just deteriorate my effort just enough each time to provide the same result/output.

output will be reduced as you get further into the workout...Spunout
Aug 13, 2003 9:42 AM
but what matters is that your perceived effort is still high.

You are done when your speed in the interval is the same as your recovery speed ;-)
Aug 13, 2003 12:19 PM
Excuse the ingorance, but what are Jumps?