I've recently started adding interval sessions to my indoor trainer routine, and have been attempting 4-5 sets of 8min at 85-95% of Max HR with 3 min recovery in between. It always seems that the first set "feels" the hardest - I have the most difficult time getting my HR up into the range, have to pedal a higher cadence and heavy gear, have the most sensation of suffering, etc. Additionally, my HR during the first interval tends to be very erratic and drops quickly with the slightest drop in cadence. Each additional set after the first feels increasingly easier (less suffering, HR more steady, can ease the cadence or gear slightly) until by the last one my HR seems to pop right up into the target range and stays pretty steady for the full 8 mins. That seems backwards to me.
Is there some adaptation or process that produces this effect, and is it good or should I switch things up somehow so that I suffer the same during each set? I expect I'm generating less power during the later sets even though my HR is the same. Should I strive to keep my power constant for each set, or is it okay that I'm trying to keep my HR constant? I'm training for fast group rides of 40-60 miles with an occassional century for good measure. I'm 35 with a MHR of 184 bpm according to my HRM.
my (limited) experience is that most people don't warm up properly. I can't just warm up at 80 to 85%, then go straight into a maximum effort -- it just doesn't feel right. After doing a "normal" warm up, I like to do at least one, short, near max effort (~90 to 92%) before any all-out efforts.
my (limited) experience is that most people don't warm up properly. I can't just warm up at 80 to 85%, then go straight into a maximum effort -- it just doesn't feel right. After doing a "normal" warm up, I like to do at least one, short, near max effort (~90 to 92%) before any all-out efforts.
I warm up for 10-15 min before starting the intervals. I've even tried throwing in a couple short (~30 sec) sprints during the warmup to try to coax my heart to respond more quickly once the intervals start. Also, I typically have 1 day's rest in between my interval workouts.
I warm up for 10-15 min before starting the intervals. I've even tried throwing in a couple short (~30 sec) sprints during the warmup to try to coax my heart to respond more quickly once the intervals start. Also, I typically have 1 day's rest in between my interval workouts.
One day's rest between hard interval sessions may not be enough for full recovery, particularly since you've recently added them to your routine. 30 minutes at or above LT takes dedicated recovery....diet, plus plenty of leg-up time and sleep. I wouldn't want to do these 4 or 5 sets x 8 mins every other day.
Suggest you keep doing your endurance-level training 3-4 times a week, but cut back to once a week on the intervals. You can always add second weekly intervals after a few weeks if you feel ready for more.
You've probably heard it before, but hard training isn't what makes you better. It's the recovery and adaptation to the training load that works the magic. If you're training without a coach, believe it's easy to go overboard on the workload.
I've recently started adding interval sessions to my indoor trainer routine, and have been attempting 4-5 sets of 8min at 85-95% of Max HR with 3 min recovery in between. It always seems that the first set "feels" the hardest - I have the most difficult time getting my HR up into the range, have to pedal a higher cadence and heavy gear, have the most sensation of suffering, etc. Additionally, my HR during the first interval tends to be very erratic and drops quickly with the slightest drop in cadence. Each additional set after the first feels increasingly easier (less suffering, HR more steady, can ease the cadence or gear slightly) until by the last one my HR seems to pop right up into the target range and stays pretty steady for the full 8 mins. That seems backwards to me...
Everyone experiences this. It's much easier to get and keep your HR up on the second and third interval. Also, 15 min doesn't sound like very much warmup to be jumping into 85% - 95% workloads.
If you trained using power/watts instead of heart rate this wouldn't be an issue and your efforts would be more consistant. I use an HRM also but when it comes to the type of training you are describing I use MPH instead of HR. I don't have a power meter. I know there are some flaws in doing so but I can use speed much more consistently than HR when using a trainer indoors. That way my efforts are more uniform.
When just doing base/endurance miles I'll use the HRM.
If you trained using power/watts instead of heart rate this wouldn't be an issue and your efforts would be more consistant. I use an HRM also but when it comes to the type of training you are describing I use MPH instead of HR. I don't have a power meter. I know there are some flaws in doing so but I can use speed much more consistently than HR when using a trainer indoors. That way my efforts are more uniform.
That's what I've been thinking since reviewing the several threads where Ric expresses his preference for power training vs HR training. Unfortunately, it's the thought that "this will get easier" that keeps me going through the first couple hard sets, and if I start using a target speed/power rather than HR then I won't have that mental crutch to lean on anymore. :p
Try extending the warm up to 30 mins with a few 5s jumps in there. I also think that maybe the intensity you're targetting might be a little high. Try a 30 min warm up and a slightly lower intensity and see how you go.
I warm up for 10-15 min before starting the intervals. I've even tried throwing in a couple short (~30 sec) sprints during the warmup to try to coax my heart to respond more quickly once the intervals start. Also, I typically have 1 day's rest in between my interval workouts.
Echoing the other guys, a longer warmup is a good idea, but you should also do more than 30 second jumps as part of your warmup. 3-4 X 2-5 minute submaximal efforts followed by recovery are a good idea. Step up the intensity of each effort a little each time, until you're just below the intensity you want to hit for your intervals, then do your interval set. Ric Stern wrote a good article on warmups for racing, which is on (I think) cyclecoach.com if you want to look over there, it will give you an idea of the kind of length and intensity you need in a proper warmup (for racing - you can skimp a bit in training, or at least I do).
I warm up for 10-15 min before starting the intervals. I've even tried throwing in a couple short (~30 sec) sprints during the warmup to try to coax my heart to respond more quickly once the intervals start. Also, I typically have 1 day's rest in between my interval workouts.
I've been using the indoor trainer now for about 4years now during winter and intervals on it a harded than on the road.
I also battle to get my heart rate up in the first set but then I tend to settle down and it gets "easier" :eek:
I do 10min w/ups with about 3 x 1min sprints but only after 5min. I use music to get my mind of it and work to a program and it make the time go quicker.
