|Muscle Tension Intervals||Mainiac|
Jan 23, 2002 2:57 AM
|I here the term Muscle Tension Intervals alot could someone explain to me what they are and how they are incorporated into your training?|
|re: Muscle Tension Intervals||PatM|
Jan 23, 2002 4:54 AM
|Was not sure what they were either so I did some searching on the web - this is from Chris Carmichael site, hope it helps
This workout is for sustainable strength and recruits fast twitch muscle fibers while athlete works aerobically. The workout consists of pedalling at very low cadence (about 50rpm) in a big gear up a hill or on a trainer for five to 15 minutes at a time in the saddle, focusing on leg strength and power. The workout should remain aerobic in terms of heart rate. There should be a full rest between efforts -- generally the rest period should equal the length of the work period.
Muscle tensions workouts can be stressful on the knees and lower back.
Due to the low cadence at the start of each effort in power starts and stomp intervals and throughout muscle tension efforts, the rider can pay good attention to improving pedalling technique by applying more power as foot pulls across bottom of pedal stroke and kicks over the top.
|Thanks to both||Mainiac|
Jan 23, 2002 6:41 AM
|The info you provided me is exactly what I was lookink for thanks very much.
|re: Muscle Tension Intervals||Duane Gran|
Jan 23, 2002 5:47 AM
|I have been integrating this workout into my routine. I am substituting them for tempo rides at the moment. In my personal case, aerobic fitness is good but overall strength is my limiter. After integrating these into my routine for a few months I notice that I'm more capable of turning the 53x12 when needed, however at this moment my speed hasn't increased. As spring approaches I plan to integrate high cadence with moderate resistance (53x16 or so) and over the course of the year gradually work my way down the cog until I can spin the hard gears quickly.
That is how I'm using this workout and I hope it helps, however there is some dispute about weather this actually builds much strength. It certainly fatigues the muscles, but based on my reading of exercise physiology you don't build strength by doing thousands of moderate repitions. You build strength though a small set (20 or less) of repititions at 85% max effort. I've read that even the hardest pedalling scenerio (uphill in a steep gradient) will be 25% of your max effort in a given pedal stroke.
That said, I have found various leg excercises in the weight room to be effective in building strength, however that is a can of worms and very open to debate. I still advocate muscle tension workouts in order to get acclimated to pushing hard gears, which is uncomfortable to some.
|re: Muscle Tension Intervals||CARBON110|
Jan 23, 2002 12:01 PM
|What i do is I use a good tire with a 12-23, and i do climbing intervals on my trainer with the front wheel propped up. As with almost any excercise, I have seen great performance, but here to my strength. I am riding outside now and i have been doing trainer intervals since November.
I crank up the resistance on hard weeks were i do fewer intervals like 8minute intervals 3x. Then i go down a little but noticable amount to do 8minute intervals 4x on easy weeks. Keeping my cadence low is REALLY hard for me. My heart rate is usually between 150-180 sometimees depending on cadence. I have seen a great increase in my sprint as well as my muscle endurance sustaining climbs.This has made me stronger than last year and i put 4500 miles on last season. I am going to continue this all season especially in July when I have a race break for about 4 weeks. I am going to increase my miles to 6k as a goal this year.
|re: Muscle Tension Intervals||Mainiac|
Jan 24, 2002 2:57 AM
|Thanks for the in put, I did some interval training last PM 3 x 5 min about 60 rpm and I am excited to incorporate them into my reguler routine.|
|You're getting it!||allervite|
Jan 25, 2002 9:17 AM
|If you are racing, forget the mileage goals. Yea its cool to say I rode this many miles in 2002, but you need to focus on the quality of your training. Don't let average speed, total hours, total miles get in the way of intelligent training. They are fine to have as goals, but don't obsess about reaching them. The ultimate goal if you are racing is top performance! If you are a touring cyclist, than shoot for the mileage goals.
It took me a long time to realize this.