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Have I had the wrong approach?
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 2015-03-17 9:26 AM |
 439   nashville, Tennessee |  Subject: Have I had the wrong approach?I asked before about managing trainerroad workouts with running and swimming. When I looked at some of the training plans, all of the workouts looked like they would be HARD workouts. I thought this because they all have some type of interval training. Well I did my first trainerroad workout today(grassy ridge) and it was a bunch of 30 sec intervals at 115 % FTP. The intervals were not extremely hard. In my 4 years of training I have always approached intervals like I should feel like I wanna die at the end of each one. I have always done a lot of interval training, and no matter if its 30 sec or 10 min, I always thought I should be going all out as hard as I could for that interval. Have I had the wrong idea? |
| 2015-03-17 9:38 AM in reply to: mchadcota2 |
Not a Coach 11473  Media, PA | Subject: RE: Have I had the wrong approach? |
| 2015-03-17 10:18 AM in reply to: JohnnyKay |
| Subject: RE: Have I had the wrong approach? IMO the interval should feel manageable to start, and get hard by the end, with each one a bit harder. You might feel as if you want to die by the end of the last one, but certainly not every one |
| 2015-03-17 10:43 AM in reply to: mchadcota2 |
Expert 2355 Madison, Wisconsin | Subject: RE: Have I had the wrong approach? yes. and HARD is a relative term that is not easy to measure. What might be hard for one might not for another. But % effort measured based off a MAX effort is more beneficial. You can derive that off power, HR, RPE, etc. |
| 2015-03-17 10:55 AM in reply to: 0 |
Extreme Veteran 5722 | Subject: RE: Have I had the wrong approach? Originally posted by mchadcota2 In my 4 years of training I have always approached intervals like I should feel like I wanna die at the end of each one. For a VO2max workout you should feel like dieing at the end of the workout, not each interval. The % of FTP, the duration of the interval, the recovery period and the number of reps is what differentiates how tough the workout it will be. The idea is to maximize the time at the targeted power level. If you overshoot that target on the first interval you will not achieve the adaptation sought and you will not be able to spend as much time at the desired level over the entire workout. To exagerate it, if you are seeking time in Z5, going nuts in Z6 at the beginning and slowly dieing into Z4 does not achieve the goal of the workout. PS : 115% for 30 second intervals is not that hard (I assume you are doing 30s recovery) Edited by marcag 2015-03-17 10:56 AM |
| 2015-03-17 11:27 AM in reply to: marcag |
| 439 nashville, Tennessee | Subject: RE: Have I had the wrong approach? Originally posted by marcag Originally posted by mchadcota2 In my 4 years of training I have always approached intervals like I should feel like I wanna die at the end of each one. For a VO2max workout you should feel like dieing at the end of the workout, not each interval. The % of FTP, the duration of the interval, the recovery period and the number of reps is what differentiates how tough the workout it will be. The idea is to maximize the time at the targeted power level. If you overshoot that target on the first interval you will not achieve the adaptation sought and you will not be able to spend as much time at the desired level over the entire workout. To exagerate it, if you are seeking time in Z5, going nuts in Z6 at the beginning and slowly dieing into Z4 does not achieve the goal of the workout. PS : 115% for 30 second intervals is not that hard (I assume you are doing 30s recovery) Yes I was doing 30sec recovery. I just for the most part have always done my bikes at either an easy aerobic intensity or some type of intervals at ALL OUT intensity. So when I was doing today's workout, I was thinking "Is this doing any good to go 30 sec at a FAIRLY hard intensity?" In the past if I was doing 30 sec intervals, it would be go as hard as possible for 30 sec. I'll be interested to see if this change in my training brings results. |
| 2015-03-17 1:16 PM in reply to: mchadcota2 |
Veteran 1677 Houston, Texas | Subject: RE: Have I had the wrong approach? 30" VO2 intervals on 30" recovery doesn't get hard till you do enough of them -- if you do enough, they will get hard (this goes equally for biking or running). As Marc mentioned, the idea is to accumulate time at the targeted power level, so starting too hard and killing yourself early on just to not be able to hold the power later in the ride doesn't do you much good. How many of these intervals did you do this morning? At some point, you'll want to increase the interval time (say 1' on, 1' off....working up to something like 5-8' on, 3' off). I tend to set up my VO2 workouts to have 20-25' in VO2 accumulated throughout the hour-ish ride. |
| 2015-03-17 1:41 PM in reply to: ligersandtions |
| Oakville | Subject: RE: Have I had the wrong approach? Originally posted by ligersandtions 30" VO2 intervals on 30" recovery doesn't get hard till you do enough of them There was a study that compared short duration vs long duration intervals and the protocol for the short interval group was three sets of 13 x 30 second VO2 intervals with 15 seconds rest between intervals and 3 minutes rest between sets. So the total length of the VO2 interval was 19.5 minutes. Joe Friel's blog sets out a summary of the research and results - http://www.joefrielsblog.com/2014/07/high-intensity-interval-duration.html I've tried this workout a few times but extended the rest period to 30 seconds.... 15 seconds is just not enough for me.
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| 2015-03-17 6:47 PM in reply to: mchadcota2 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Have I had the wrong approach? What's "a bunch"? If its a plan, you may have started out with something like 10x and will work your way up to 20 or more. Other WO's during the week will likely have longer intervals. Soon you'll be wishing you could go back to doing 30" intervals!!! |
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