One week ago I rode intervals on the road, reaching my anaerobic treashold of 165 bpm at a speed of 40km/h, and seeing the heart-rate increasing fastly when increasing effort on the pedals (quite an immediate response). On saturday I rode a very demanding training session, with 5 tough hills, 130km with almost 2000m up. On sunday I rode a 120km recovery ride keeping my heart rate at about 120-130bpm. Monday was resting day, and on Tuesday I rode 30km, easy spinnig. Well, yesterday I tried again on road interval, on the same road as previous week and I noticed that it was very hard to achieve 165bpm (even at same speed of 40km/h). Most of all, I noticed that my heart rate increased very slowly with the effort and thet it was very hard to go over 155 bpm (I needed to sprint to 45km/h to reach 165bpm). Is this good or bad? Is it possible to improve shape in one week (I am very well trained even if in the last period I wasn't used to long rides such as the one I had on saturday)? Or does it mean that I havn't still recovered since saturday? I'm a lil bit in confusion!!
Originally posted by permiche Who can explain the following?
One week ago I rode intervals on the road, reaching my anaerobic treashold of 165 bpm at a speed of 40km/h, and seeing the heart-rate increasing fastly when increasing effort on the pedals (quite an immediate response). On saturday I rode a very demanding training session, with 5 tough hills, 130km with almost 2000m up. On sunday I rode a 120km recovery ride keeping my heart rate at about 120-130bpm. Monday was resting day, and on Tuesday I rode 30km, easy spinnig. Well, yesterday I tried again on road interval, on the same road as previous week and I noticed that it was very hard to achieve 165bpm (even at same speed of 40km/h). Most of all, I noticed that my heart rate increased very slowly with the effort and thet it was very hard to go over 155 bpm (I needed to sprint to 45km/h to reach 165bpm). Is this good or bad? Is it possible to improve shape in one week (I am very well trained even if in the last period I wasn't used to long rides such as the one I had on saturday)? Or does it mean that I havn't still recovered since saturday? I'm a lil bit in confusion!!
Thanx to all
120 km at 120-130 bpm IS NOT RECOVERY. This long session and previous interval session depleted ALL glycogen in your muscles. You didn't restore glycogen properly and on you stores were empty. So you cannot ride on fibers that rely mostly on glycogen as energy source. These fibers tire too fast and stop working and that's why you are slow and get up your HR. You still can maintain certain speed due to your oxidative fibers that use fat as primary energy source.
Long ride next day after intervals is also not a good idea. You prevented your body to recover and it added to your inability to rida hard on Wed.
Some thoughts. Don't do your "easy" pace rides longer than 2 hr day before intervals and next day after intervals. Eat enough CHO just after intensive or long ride (in first 30 min after ride) to restore depleted glycogen in muscles for faster recovery.
