Adapting Training to Terrain

What's a slow frequency repetition?

1) The rest periods are there to allow your body to recover enough between intervals to complete the entire workout. If you don't need the rest, then you're either not working at the correct intensity, or your body is conditioned to recover quickly. If things seem too easy, there's no reason you can't lengthen the duration of the interval, or shorten the rest period, but it's likely that you're not working at the proper intensity.
2) I'm not sure what those are, but see #1 concerning rest periods.
3) Working at the proper intensity is important, terrain is not. If you can maintain the proper intensity on the hills without going overboard, then you'll get the same benefit as riding on the flats.

Are you using a HR target, power zone, or perceived exertion to determine the intensity level of your intervals?

RapDaddyo said:

What's a slow frequency repetition?

They are used for Strength development. I do (6 * 5'😉 w/ 2' rest @ 50 rpm. I average around 240 watts. Max Testa recomends them.

frenchyge said:

1) The rest periods are there to allow your body to recover enough between intervals to complete the entire workout. If you don't need the rest, then you're either not working at the correct intensity, or your body is conditioned to recover quickly. If things seem too easy, there's no reason you can't lengthen the duration of the interval, or shorten the rest period, but it's likely that you're not working at the proper intensity.
2) I'm not sure what those are, but see #1 concerning rest periods.
3) Working at the proper intensity is important, terrain is not. If you can maintain the proper intensity on the hills without going overboard, then you'll get the same benefit as riding on the flats.

Are you using a HR target, power zone, or perceived exertion to determine the intensity level of your intervals?

I train w/ power. So there is no difference in taking a 5 minute rest and taking 10 minutes? The reason I find this strange is that swim programs perscribe very strict rest intervals. Clearly swimming and cycling are different beasts. I'm just trying to understand the reasons why we do what we do.

objective said:

I’ve lately found it a little challenging to complete a training session exactly as specified due to the terrain. For example, 3 * 15 intervals on the flats. Given my location that can be hard to do; not impossible, but certainly boring. So, here are some questions for you:

1] When doing lactate threshold (LT) intervals, how important is it to stick to the prescribed rest period and why?

2] When doing Slow Frequency Repetitions (SFR), how important is the rest interval?

3] Is there a reason to do LT intervals on the flats vs. hills?

Thanks.

(1) I agree with frenchy. I think the rest periods are there to enable you to get through the sequence. If you don't need as much rest, don't take it. Personally, I never look at my rest periods at the end of the week other than to see how long it took my HR to come back to 75%. I am only concerned with how many minutes I spent in each zone. Anyway, you shouldn't need much rest to do 3 x 15' LT intervals. If it were me, I'd probably try to go again after maybe 2-3 minutes. (2) I've never done (and probably never will do) intervals at 50 rpm, so I have no idea about rest periods for these. (3) I think all intervals are "easier" to do on a steady grade climb, but that's only because it takes less concentration to maintain the same power. But, I doubt there is any training benefit one way or the other if you maintain the same power. If you use HR to manage your intensity, watch out that you don't "cheat" on the flat by playing the HR lag. [P.S., Never mind, I see that you train with power.]

objective said:

I train w/ power. So there is no difference in taking a 5 minute rest and taking 10 minutes? The reason I find this strange is that swim programs perscribe very strict rest intervals. Clearly swimming and cycling are different beasts. I'm just trying to understand the reasons why we do what we do.

I wonder if that's because your swimming mechanics would suffer greatly with moderate muscle fatigue (not an issue with cycling due to legs being constrained to the circular motion of the pedals). Or maybe some muscle groups recover quicker than others and this would show up more noticeably in swimming.

I don't know the answer, just thinking out loud.