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Interval workouts and riding...(3 posts)

Interval workouts and riding...noveread
Mar 19, 2003 12:00 PM
So Thursdays are my usual interval day if for some reason I'm not doing the weekly world championships. If I'm doing my intervals, the whole ride will be say 35mi (and longer as the season gets on...). The amount of time it will take to complete my interval sets will be less than the amount of time it will take to cover the 35 miles (less warm-up).

My question is at what intensity should I ride the balance of the distance? During the rest periods between the interval sets I will be riding very easily for recovery. But lets say I still have 10 or 15 miles to go after I finish my intervals, do I just cruise along in z1 or z2? Or can I put a bit more effort into the pedals. My weekly schedule goes Mon, Wed, Fri, Sat as easy days. Sunday is long (5hr) endurance, Tuesday is sprint work (with maybe a few 5min intervals for good measure) with Thursdays as intervals.

Thursdays are supposed to be my most intense day so it just doesn't seem right to just twiddle along once I've finished my interval sets. I'd like to put in additional 5-10min intervals with rest periods to finish out the workout, does this seem reasonable or too much? Does not seem like it would be too much for me since two days of recovery rides follow...

Thoughts? Need more info?

Noveread
Pattern for an interval rideKerry
Mar 19, 2003 5:56 PM
You ride a 30-45 minutes for warm-up, intervals for around 30 minutes, and then another 30-45 minutes for spin out and cool down. The warmup and cool down should be at recovery pace to keep the blood flowing. If you've done your intervals properly, you won't be feeling like pushing it on the way home.
re: Interval workouts and riding...tigermilk
Mar 20, 2003 6:10 PM
My cruise interval route is about 38 miles out and back. I don't start until I get to a certain point which takes about 30 minutes. From there it's a 2x20 minute interval session or a little longer (today I did 21 and 26 minutes or the complete circuit with a 4 minute recovery between). I then take it easy until a certain point on the way home and then open it up again. Ideally I like to get 3 20 minute intervals in power zone 4 (90%-105% of hour power) in but if traffic conditions interfere I'll spread it out over 4 efforts. But I do try to get 60 minutes in.