Interval Training!

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Interval Training!

Postby b_b » May 29th, 2013, 8:41 am

It works! :) My opportunities to spin/ride were really reduced this past winter, but I had opportunity to do some running intervals a few times a week. I was really afraid I was going to suck this year because of lack of spin/riding, but lap times at ILRA (cardio fest) are improved. It must be the intervals. Actually my biggest improvement in recent years. Maybury times are about the same, but it's more about corner speed. Have not rode anywhere else since boys have lacrosse almost every day!
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Re: Interval Training!

Postby glr » May 29th, 2013, 11:44 am

I hope this is also true in reverse. I am doing some extra biking to help me prepare for dances with dirt in September. What type of running intervals were you doing?
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Re: Interval Training!

Postby b_b » May 29th, 2013, 1:03 pm

I've been doing about 220 yd sprints and suicides and relays for about 40 minutes on Tuesday and a few 220 yd sprints on Mon/Wed. The 220 yds is one lap on a 1/8 mile track.
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Re: Interval Training!

Postby Armada » May 29th, 2013, 3:12 pm

If you're really short on time, Tabata intervals have been shown to work very well in research over the years.

I'm a big fan of them and hill repeats.

http://www.active.com/triathlon/Article ... -Intervals

http://www.bicycling.com/training-nutri ... uild-power
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Re: Interval Training!

Postby berto2cj » May 30th, 2013, 6:47 pm

++ for tabatas. Grab a bucket
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Re: Interval Training!

Postby rvd » May 30th, 2013, 8:25 pm

Armada wrote:If you're really short on time, Tabata intervals have been shown to work very well in research over the years.
http://www.active.com/triathlon/Article ... -Intervals


Very interesting. The anaerobic capacity gain is a no-brainer, especially in comparison with a low-intensity (70%) workout, but I think it is quite surprising they got the significant VO2 max improvement through this training (tabata 5x per week for 6 weeks). I wonder what the test subjects were for this experiment (basically, in what kind of shape they were before the research started). Thanks for sharing the link.
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Re: Interval Training!

Postby Armada » May 31st, 2013, 6:42 am

rvd wrote:
Armada wrote:If you're really short on time, Tabata intervals have been shown to work very well in research over the years.
http://www.active.com/triathlon/Article ... -Intervals


Very interesting. The anaerobic capacity gain is a no-brainer, especially in comparison with a low-intensity (70%) workout, but I think it is quite surprising they got the significant VO2 max improvement through this training (tabata 5x per week for 6 weeks). I wonder what the test subjects were for this experiment (basically, in what kind of shape they were before the research started). Thanks for sharing the link.


I've read that each participant was moderately to well trained. I know the original work done by Izumi Tabata was with olympic speedskaters - so I assume they were in great shape when starting the program. http://en.wikipedia.org/wiki/High-inten ... l_training. Still, being in the great shape they were in and seeing those performance gains - it's quite impressive.

However, I still think the 'prioritization' model is to be followed when adding these to your program: Start with low intensity riding until you have a good base, then move up the intensity ladder until you're able to perform these intervals safely. Should go without being said but if you're straight off a Michigan winter (aka the couch) and go right into these intervals - you're gonna hurt yourself.
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