I have been some reading lately on different training techniques. The more I read the more questions I have. I'm relatively new to cycling. I just got a heart rate monitor and was planning on using it for intervals. My particular polar model allows you to program an interval workout. My max estimated max heart rate is 182 according to the fitness test carried out by my hrm. I am 34.My resting heart rate is around 55.
Up until now I have been doing some intervals. Nothing real structured though. Basically I have a hilly ride that takes me about 55 minutes to complete and I would do 30-40 second max efforts 3-4 times during the ride. I have never put much thought into warm-up or cool down or recovery but like I said I read a little more every night and now I am thinking more about something a little more structured. This is what I have setup.
Instead of doing timed intervals I have programmed them by heart rate. I have a 15 minute warm up period keeping it around 130-135 bpm. when the interval begins I have it set to stop once I reach 174. Recovery lasts until it comes back down to 130. My plan was to start out doing 4-5 of these. I ride about 4-5 times a week depending on work and weather. I normally only have time for long rides twice a week. Once on the weekends and once during the week. I thought I would do the interval rides once or twice a week. Does this sound like a good plan. I am not training to race or anything just want to increase my performance. I would like to lose a few pounds also. I'm 5'10" @ 175. I would like to get down to 160 or so. And I do have my first century coming up in a couple of months. Any advice would be appreciated. Nick
Originally posted by N_laplaca I have been some reading lately on different training techniques. The more I read the more questions I have. I'm relatively new to cycling. I just got a heart rate monitor and was planning on using it for intervals. My particular polar model allows you to program an interval workout. My max estimated max heart rate is 182 according to the fitness test carried out by my hrm. I am 34.My resting heart rate is around 55.
Up until now I have been doing some intervals. Nothing real structured though. Basically I have a hilly ride that takes me about 55 minutes to complete and I would do 30-40 second max efforts 3-4 times during the ride. I have never put much thought into warm-up or cool down or recovery but like I said I read a little more every night and now I am thinking more about something a little more structured. This is what I have setup.
Instead of doing timed intervals I have programmed them by heart rate. I have a 15 minute warm up period keeping it around 130-135 bpm. when the interval begins I have it set to stop once I reach 174. Recovery lasts until it comes back down to 130. My plan was to start out doing 4-5 of these. I ride about 4-5 times a week depending on work and weather. I normally only have time for long rides twice a week. Once on the weekends and once during the week. I thought I would do the interval rides once or twice a week. Does this sound like a good plan. I am not training to race or anything just want to increase my performance. I would like to lose a few pounds also. I'm 5'10" @ 175. I would like to get down to 160 or so. And I do have my first century coming up in a couple of months. Any advice would be appreciated. Nick
Intervals depend on what you do (ie sprints, tt, road race ect) and what part of the season you are in. The intervals you are doing I use for my Sprinters/kilo riders. If you are a roadie I would suggest longer flater intervals. Try doing 4 - 5 minutes at just over your timetrial pace then rest till BPM hits 130 again. I would do that 3 - 5 times a ride twice a week. Reason I say flater is I believe it is easier to accuratly control your bpm on flat rides.
