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first interval experience - need feedback (kinda long)(7 posts)

first interval experience - need feedback (kinda long)wulf
Jun 27, 2002 9:20 PM
I know that intervals get beat to death here, but please bear with me...

Did my first set tonight, rode 15 minutes for warmup, then did:
1min all out/1 min spin
2min all out/2 min spin
etc. up to 4 min, then back down the ladder.
15 minute ride back home spinning

1. felt great to exert myself like that
2. I don't feel as wrecked as I expected.

I either:
a) didn't go as hard as I thought, although I've never been huffing so hard and been numb in the legs like this before; b) didn't do enough repeats;
or c) let myself spin too easily between repeats, and got "too" recovered.

I definitely was wasted after the 4 min set, and was hurting all the way to the bottom of my ladder, and my avg. speed during the shorter 1 and 2 min efforts was 2-3 mph slower on the bottom of the ladder set.

I don't have a HRM yet (or a training book), which I'm guessing are going to be major suggestions from the experts here.

I am also doing a weekly TT for myself of 14.4miles (nice smooth loops), and I'm trying to use it as a guage, following these interval sessions and long rides (50 or so miles for me) on the weekend, to see how I improve on a weekly basis.

Are there other types of intervals, or different combinations of repeats, or different durations that you suggest that are sure to all but kill me? I know that LFR has suggested her 30/30 before, but I'm not there by a long shot. What about a 24/24, or something lower like that?

I'm at a loss. I'm prefectly willing to also accept that I may be sore tomorrow, and just haven't given my body enough time to react negatively yet, but I don't feel it coming, honestly. I think I just did this wrong.

Thanks for your help....

- Wulf
re: first interval experience - need feedback (kinda long)Ping_Pong
Jun 28, 2002 1:09 AM
The fact you feel ok after an intense session isn't anything to worry about, especially if it is your first stint.

There are thousands of different approaches to intervals, but you could classify them into 2 main groups:
1) Those where you recover 'completely' between intervals, allowing a very high quality 'pure' interval - stressing your body's peak power output.
eg 5 minutes intense, 10-15 minutes recovery
or 1 minute intense, 3-5 mins recovery.

2) Those where you are struggling to recover between the intervals thus stressing your body's ability to deal with lactic acid build up at power.
eg 1 minute on 1 minute off
or the kind of stuff you were doing.

You can then of course combine the two approaches by doing sets of the second type with good recovery between.

My advice would be to experiment a bit, the pain will come I assure you ! I hope your eagerness to feel wasted stays with you intervals can be rewarding as you have found - but they can also be hard to deal with mentally if you are not having such a good day.
Info here......ski4x
Jun 28, 2002 5:59 AM
A good link on intervals can be found here which contains suggestions from beginner to advanced.

Youre doing intervals and will benefit by them. Everyone does different variations and you'll find what works best for you. I kinda follow the same format as what the article suggests, but vary them, by sometimes taking shorter recovery, thus stressing my lactic tolerance system more. I also prefer to do mine on hills, where I find I can get into my target zone quicker and seeing as Im a MT biker, it seems appropriate.(Lookout Mtn road in Golden being my favourite).
ski4x - are you going to CB this weekend? (nm)mtber
Jun 28, 2002 6:06 AM
ski4x - are you going to CB this weekend? (nm)ski4x
Jun 28, 2002 8:57 AM
I was going to go, but decided not to.
I just moved up to Expert this season and after still hurting a little from last weekends race and looking at the average finish times(Expert 3.5hrs), as well as the feet climbing per lap, thought I would sit that one out. Propably would have been a great training ride, but my legs just dont have it in me at this stage to enjoy something like that.
You going? If so good luck and let us know how it was.
re: first interval experience - need feedback (kinda long)LC
Jun 28, 2002 9:20 AM
Anything that gets you out of your usual pace is good. As you get stronger you can do your intervals on a hill for added pain. What are you training for; racing, touring, tri TT?

You might also want to do a 3 or 5 mile TT since as a begginer it is too mentally hard to push yourself that hard over 14 miles. I suspect your concentration breaks down on such a long TT and you are not really giving 100% throughout the whole thing. After you learn how to go hard you can add distance.
my goalswulf
Jun 28, 2002 9:58 AM
I did a duathlon east of Denver a couple weeks ago, and though my running was strong (averaged 85th out of 265 participants betwee nteh two runs), my bike portion was poor.

I'm not necessarily set on a duathlon specific training schedule, as the season for the milehigh series is basically over, and I'm not into the LONG ones...I'm considering trying some races NEXT year, and I know there's a lot of things I need to get a grip on.

1. speed. My 14.4 mi. TT avg. was 22.6mph. I'd like to get that up to at least 24mph., as my first goal.
2. endurace/distance - did my first long ride last weekend of 54 miles (previous record was 35), and I plan to continue with those, hopefully riding, say, 80 miles by the fall once a week.
3. handling - I need to get in a group ride for this, I know, but I don't feel that my fitness is where it needs to be to not do the "solo break off the back" thing.

So, I'm basically trying to raise the level of my riding in most aspects, since I'm brand new to this (3 months now). I know I'm not ready for racing, but I want to take as much advantage of my "new guy" learning curve as I can.

As for the TT - you're right, I didn't go 100% percent for 14.4 miles, whether I think so or not - I'm just not fit enough. I chose that distance b/c it gets me decent time on the bike when I ride to/from the location for 15min. each way, then ride for 35+ minutes at a tough pace. I would just as soon keep this "guage" 14.4mi distance as my weekly test, and put the shorter stuff (3-5 miles efforts)in the "interval" category.

Thanks for the input.

- Wulf