Trouble with speed work

I have found that doing Tempo, LT or Power intervals by HR is a lot trickier for different reasons. First of all when training we are giving a dose of intensity (punching the pedals harder/faster/both) to our body and we obtain a response from that intensity (HR/PE increases) The problem with this is that a LOT of factors can affect our HR response as heat, dehydration, stress, sickness, HR lag, etc. hence when training at higher intensities the readings we might be obtaining from our HR might not be necessarily reflecting the real dose of work that we are producing.

That’s why power meters are such a great tool for training as you can see the dose of work that you are generating in real time. BUT not everyone can have one and there are others ways around this. One way is to estimate your training zones and err on a lower side: i.e. if you are doing a LT interval (zone 4) shoot to get your HR to the higher end of your zone 3 and use PE to judge how hard are you working (This sessions should be very tough but by trial/erro try to define what’s hard for YOU). If that zone feels easy/hard increase/decrease your HR goal by a few beats and try again.

Another great way to do interval training is by learning your gearing. Right now I know that if I want to do LT intervals on the trainer for me it will be on the 39 ring in front and 11-13 on the back (depending on cadence), tempo 39/15-17 For power intervals that will change to 53/16-19. For any type of interval workout, whether bike or run I rather go by pace/watts/gearing/PE rather than HR to be able to really punch the workout, and use HR/PE for long low intensity sessions to keep me from going out too hard...

Mike in your case: do you keep interval training year around or do you begin to add it as you get closer to a race? IOW do you work on doing Tempo/LT intervals on the bike on the early phase of your training plan to increase your FTP for instance and adjust either increase/decrease as you get close to racing season? I am asking because I feel there is a misconception about training different intensities properly through out the year as many athletes equate interval training = VERY HARD/trash your body session. (I know I had a tendency to reapeat that mistake over and over )

The key to doing Z2 work and above year round IMO is to not get out of shape. ;-) So - when I can maintain decent fitness - this means racing triathlon through Sept, then jumping in some cyclocross races throug Nov. and then start my build up for the season in Dec or so, I like to hit the Compu Trainer 2x per week, minimum. This doesn't mean I am hammering away at LT, far from that actually. But I will get on the trainer and do some efforts in Z3. After doing this for years, there is no sense in giving away all that hard earned fitness. I DO take some down time, and do take time off, but once I start up again in the winter months, then yes, I am on the trainer doing work that is harder than Z2. When I get close to an A race, within say 6 weeks, then I start with the VERY HARD stuff, more like LT+ work, and that's where I'll see a jump in fitness. The other components that help me are the long sustained climbs in my sweet spot for power - tempo type stuff - this is where i get the most bang for my buck. :-)

Very interesting. Thanks for the response! Leaving in MA sometimes during my long rides I try to push a bit hard for a certain time during the ride and I make a goal to punch on the hills a bit more (Like at 1 or 2 gears harder that I normally would do during a race) and I notice considerable gain in my strength, although I was careful as it was quite taxing in my recovery time.  Leaving in the North East I had to learn to love the trainer (not really ) but I appreciate it as a valuable training tool! My coach had me working to raise my FTP from Nov-March as the bike is my weakest sport IMO (it went from around 240 FTP back then to like 265 now) but I think it also work that way for the limited riding time we can do outside around that time. Still those hard intensity workouts were probably only 10-15% of my total training volume and as I got closer to FL the length of those sessions were longer. I apologize for the hijack to the OP, but all this tri-geek talk and to be able to peak on Mike’s brain is it just too good to let it pass!!!

if you have 4 days to ride here is how i would structure it:

1 long day - low Z2 - 2 hours
1 medium day - high Z2 - 1 hour
1 short day - may 30-45' with 8x1' all out - with complete recovery
1 tempo day - say 10' wu, then 20' at race effort - then right into your brick...2 miles at race effort.

I hope this helps! Also, you can sub some hill repeats (standing) for the 8x1' all out. So the same number, lots of recovery on these workouts and make sure you go VERY easy the next day, your legs will be trashed.

the bear - 2006-05-25 8:28 AM

cevans - 2006-05-25 10:17 AM Maybe I should paint my bike...

First off: I thought Mr Bear would say, "Ride Lots!" - I was wrong.

Secondly: you want a black bike

Thirdly: I am going to hijack this thread to ask MR Bear: How are you feeling for marathon and how long are you going to run this weekend?

I wouldn't combine them - but I would alternate them. Remember 3x per week in anything is only maintenance. It takes 4-5x per week to improve. Just an FYI.

mikericci - 2006-05-25 10:31 AM

the bear - 2006-05-25 8:28 AM

cevans - 2006-05-25 10:17 AM Maybe I should paint my bike...

First off: I thought Mr Bear would say, "Ride Lots!" - I was wrong.

Secondly: you want a black bike

Thirdly: I am going to hijack this thread to ask MR Bear: How are you feeling for marathon and how long are you going to run this weekend?

Feeling Otay, little achy in the hip, hoping that will settle down. Did a short tempo run today, will do not much no more than an hour at pace on Sunday , then maybe 45 minutes Tuesday, 30 minutes Thursday, 20 minutes slow on Friday. marathon is Saturday

Is this 4-5 times each sport you are saying? I am seeing speed improvements on three days a week but am using long days to build underlying base way beyond what I am running early in the season (sprints early up to HIM end of summer).  Beyond that at this point I think personally I might be at risk for injury (or maybe lose a wife ).  Just seems like an absolute statement as typed. 

Sunburst Marathon, South Bend, IN. College football fan's marathon: starts at the College Football Hall of Fame and finishes on the 50-yard line of Notre Dame Stadium.

Really? Flat course? Sounds pretty cool!