With >500 miles behind me, I started intervals today. Did 2x4 mins of 175-186 bpm on some hills. The first one was tough as I don't think I was warmed up enough. I was puffing before my HR got up into a high enough level. Lesson learned. The second one I let creep up a bit, and didn't really launch into it until my HR had reached 160+.
The interesting thing was the slow recovery. Until I nearly STOPPED pedaling, I couldn't get my HR back below 160+.
Originally posted by Aztec With >500 miles behind me, I started intervals today. Did 2x4 mins of 175-186 bpm on some hills. The first one was tough as I don't think I was warmed up enough. I was puffing before my HR got up into a high enough level. Lesson learned. The second one I let creep up a bit, and didn't really launch into it until my HR had reached 160+.
The interesting thing was the slow recovery. Until I nearly STOPPED pedaling, I couldn't get my HR back below 160+.
I won't be doing these often. Maybe once/week.
Once a week is more than enough for anyone! Give them a break once you have done them for six weeks or so. Working this hard is always demoralising no matter how fit or how well you go. As you're working maximaly in these efforts it takes a long time to recover.
When I do these sessions I warm up for 30 mins. During the effort my HR gets to the zone in about 30 seconds and stays there for the duration. I don't start explosivly, but do sprint up to speed and hold it. I also like to have a tailwind (sensations of speed) or a hill (something to work at). When I started these efforts I had at least 10 minutes of active recovery, but now I can do four with only 6 mins of rest. I'm going to hold the recovery at 6 mins and add another effort.
Boy, do my legs feel heavy today! And I slept very poorly. Interesting that it was so hard on me, given that I've climbed for 10-30 mins before in the same HR range. The difference was that this time my legs were working harder (i.e., larger gears) and I was out of breath. On my slower climbs at that HR it was only my HR that was at/near the limit.
I tend to keep in gears that I would race in, thus increasing specificity. Its actually a lot easier to get your HR up if you pedal with a higher cadence, but this isn't advised either. All your trying to do is hold the maximum pace you can for the 4 minutes your HR should sort istelf out.
I usualy get heavy legs the next day, hence an easy ride. But always sleep well (I perform them in the evening).
If I had a power meter then I could determine the power output at VO2 max or the max minute power from a ramp test and use this power output to do the intervals. I'm sure this power would be less than you or I was working at during our 4 min intervals!
I did some last night as well. I had trouble getting my HR up there, but felt like I was working very hard. My MHR is about 188. I did 5x5-6 min. with about 5-6 min. of rest between them. My HR was mostly in the low 160s.
Originally posted by sd5500 I did some last night as well. I had trouble getting my HR up there, but felt like I was working very hard. My MHR is about 188. I did 5x5-6 min. with about 5-6 min. of rest between them. My HR was mostly in the low 160s.
You are a beast 5x 5-6 minutes on your first outing!!!
Try doing 2 or 3 x 4 minutes next time. It does take some time to get into efforts like this. Think of them as short TT's or pursuits on the track. It takes some practice particularly if you aren't used to that level of effort. You also need to be well rested prior to this session. They are good fun (but sometimes demoralising) and very specific to your VO2 max.
Has anyone done the longer intervals at LT or TT power yet? Not so hard physicaly, but I struggle to get my head around them at times!
Opps, my fault! Sorry though you had tried them after reading http://www.cyclingforums.com/t38207.html . Were you trying to get your HR upto 188 in the efforts?
You need a lab to find your LT directly, think the above link has some more info.
