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Speed intervals - yeah!(4 posts)

Speed intervals - yeah!hrv
Feb 1, 2002 8:31 AM
On advise from the learned members of this board, about a month ago I started doing speed/time trial intervals: first 3 x 5 minutes with 3 or 4 minutes rest between , the next week 3 x 8 minutes , next week 3 x 10 minutes, and last night 1 x 30 minutes, since I have a time trial coming up in 3 weeks. These were all done at close to LT. Let me tell you the 30 minute session was a life changing experience! Especially when I wanted to quit after 5 minutes. These are done once per week, in addition to doing the Cyclerobix video , weekend group rides and various short lunchtime rides. When I finished the 30 minute ride I didn't feel like puking/falling off the bike so maybe I didn't go hard enough? When I let my HR go up several beats it felt like I wouldn't be able to sustain that for the duration but maybe in a real race setting I could?

Actually, my main point is , esp. for those out there who are cycling/fitness rookies like myself, is that I feel that these speed intervals are the ticket to gaining fitness quickly, provided you have a base built up, and only you can feel when you have that base attained. Sure I was progressing just riding, sprints, long rides, etc., but not until I started doing these speed intervals did my level shoot up dramatically. The Cyclerobix stuff greatly helped also but doing long sustained LT intervals is the ticket for me and if you think you're training is bogging down definitely give these a try.

Thanks for all the helpful advise and making me a legend in my own mind!

re: Speed intervals - yeah!Mainiac
Feb 1, 2002 9:15 AM
I hope you are right. Im also a rookie and have just incorporated intervals into my work out. keep us posted and good luck.
Feb 1, 2002 1:16 PM
I guess you're racing in late Feb., early March? I'm so not ready for intervals yet. I'm sleepy just thinking about it. I did 30 minutes tempo for the first time in a while on the trainer on Tuesday. I think it's good, but I'm not going all the way to threshold, probably staying 3-4 bpms below mostly just doing moderate intensity for now. My focus is on end of April races--first big one is 20 April.
Feb 2, 2002 8:01 PM
Didn't want to go into my time trial without having tested myself.As to whether I'll peak too early: I don't have a set schedule of races I'll do, but the first one I might try is on March 3 and it's 42 miles. Since my 'long' rides have only been in the 30 - 35 mile range with just one 55 miler, it might not make sense for me to do this race just yet. In any event, whatever race I do first will help me to schedule future races.

This year mainly will be the time to climb the learning curve for me, and I plan to do as many cycling related activities as possible to get smart, such as time trials, group rides, centuries, road race/criterium, track instruction/beginner racing, whatever. I'm just taking it all in and the concept of peaking for events might have to take a back seat until I can sort it all out.

Thanks for the input and have a great season!