Greetings to all -
First, I readily admit that I am not up on the latest training methodology and know nothing about power-based training. I follow more of the HR training methodology, but event still get confused when people refer to L4 vs L3 training, etc., I guess mainly because these levels can differ depending on whose methodology one follows. My maximum HR is 190, and I have no idea what my LT or functional heart rate is.
Anyway, my goal for the next cycle of 4-5 weeks is to improve my time trialing ability, not only for time trials, but to give me the type of stamina needed to make some solo or break efforts in a road race. I am satisfied with my ability to withstand the suddent bursts of speed that take place, though will admit my book of matches is limited. Still, I don't think my connective tissue (ligaments, tendons) are ready for 3 min interval or sprint training.
What I have started doing is 2*20 min intervals at 170-176 BPM (89.5% - 92.5% of my max), with 5 min rest in between. This way I can push a moderately hard gear (e.g., 53*16) at 90-95 RPM, without inflaming my chronic patellar tendinitis. These intervals are definitely hard, I am tired by the end, and even today was almost at the point of nausea by the end of them. Still, I got through maintaining a consistent speed and cadance.
But, I am worried that maybe this exertion level is too high for this length of an interval...or that this is not the right type of interval to achieve my stated goal. The more reading I do the more it sounds like 20 min intervals should be at 85-90%, whereas anything over 90% of max should be shorter 3-5 min intervals.
Anyone have any comments on the intervals I am doing compared againt my goal?
Anyone have suggestions for other types of intervals that may be better for my goal but that don't require constantly pushing a hard gear in order that I don't screw up my knees further?
thanks for the input, and sorry for the long-winded response.
mark