[font=Courier] [/font] Hi, This is my first post but I have been reading the forums on a regular basis, great information, thank you.
I have a question about setting up a High Intensity Training week. I started my winter training with 12 weeks of aerobic rides on the trainer and then incorporated my "R" for 6 weeks ( 15 x 30sec @ 400w with 3 min recovery) and for the last two week have been doing my Intervals ( 6 x 3min @ 300w with 3 min recovery). My question is, during the HIT week do you ride these workouts every day for 7 straight days or do you have some recovery days in-between?
My question is, during the HIT week do you ride these workouts every day for 7 straight days or do you have some recovery days in-between?
Don't plan on doing high-intensity intervals every day for 7 days straight, as you'll probably be so fatigued after a couple days that it will be impossible to maintain the target intensity. Instead, during your buildup to race fitness, incorporate 1-2 HIT sessions per week into your normal routine by replacing some of the less intense workouts. Recovery and normal aerobic work should remain a part of the routine as well during this period. As you get closer to your target events, continue the gradual shift in focus by adding another 1-2 HIT sessions per week into the routine, either as replacements for lower intensity work, or as additional short, intense sessions right before you begin to taper.
