|
Post by gulliver on Apr 8, 2004 14:08:08 GMT 8
sino-sino ba sa inyo masipag mag gawa nito? and what kind of program did you start with? (i.e. how many intervals, intensity, recovery period) what kind of program do you do now? and how many times a week?
|
|
|
Post by dasaint on Apr 8, 2004 18:00:28 GMT 8
I do it once a week using 2 different patterns. I warm-up for 10 mins use a gear that allow me a cadence of 90 to 110. Then i start to pedal using a gear I can sustain for 1 min. after a min. shift to a higher gear for another min. then so on until I reach a gear I cannot maintain . i cool down for 10 min. then go home.
the other one I use is the heart rate interval. I pedal until my heart rate reaches 80 to 90 percent of my maximum(and try to keep it there as long as i can) then recover until my heart hits 60% to 65% then do it again for 30 minutes.
Tip boss Gulli dont do this before or after a long/hard ride. Intervals take alot from you.
|
|
|
Post by gulliver on Apr 9, 2004 9:07:59 GMT 8
i guessed as much dasaint, nakakadrain daw talaga ang intense interval training tulad ng sa iyo hehehe
so is this something recommended for someone whose Own-index rating with Polar is still at good? or should i stick to shorter 1 minute intervals at a maximum intensity of 80% of MHR muna...just to increase my fitness?
|
|
|
Post by gulliver on Apr 9, 2004 9:44:20 GMT 8
something i found at the Polar website...
SO, WHAT DO YOU USE IT FOR?
Interval training seeks to improve your performance. The majority of people who do this type of training, usually use it a few weeks before a race or a period competition. The goal of interval training is to help meet your time and pace objectives to get your body accustomed to the high performance required when competing.
Initially, you need to start your interval training with short periods of high intensity and long periods of rest. You can then gradually progress to longer periods of work/larger increases in intensity and shorter periods of rest as you adapt to the increasing volume and interval intensity. Eventually, you will train at race intensity for most, if not all, of the distance you are aiming to race over.
Interval training is not designed to be done week after week and instead should be conducted for short periods as a pre-season / competition build-up
For those who are not competing, interval training can still be used for improving V02 max and recovery speed. However, interval training is meant to be a (very) high intensity method of exercise and because of this, is not always suitable for weigh management. Weight management exercise is meant to be conducted at lower intensities for longer periods of time.
It is important, particularly for those who are not competing, that interval training schedules are evaluated every 4 to 8 weeks. By making small changes after this time period according to your fitness, aims and condition can help ensure that your exercise doesn't become mundane and to repetitive. Also making little adjustments prevents you from being held back by doing the same length intervals and intensity week on week. Changes made to an interval training session do not have to be very big, but enough to encourage progress and continual development. Increasing the interval length and or shortening the recovery length is one typical way to do this.
|
|
|
Post by dasaint on Apr 9, 2004 10:52:57 GMT 8
Yes sir that will do . Try the shorter intervals at 80% with longer rest . This is when the importance of your heart rate monitor comes in sir. Tip sir try to find your resting heart rate then if your if increases 10 beats or more then the normal you are overtraining so relax a bit on the intervals. To get your resting heart rate once you wake in the morning even before standing up off the bed get your heart rate. or sit down for 10 minutes without doing anything then take your heart rate and minus 5 beats that would be more or less your resting heart rate. Do this for 3 times then average it sir. i guessed as much dasaint, nakakadrain daw talaga ang intense interval training tulad ng sa iyo hehehe so is this something recommended for someone whose Own-index rating with Polar is still at good? or should i stick to shorter 1 minute intervals at a maximum intensity of 80% of MHR muna...just to increase my fitness?
|
|
|
Post by jr on Apr 10, 2004 10:34:38 GMT 8
I may add: Before you do intervals must have already good base endurance and power strength (use weights). Some of the this intervals must have trainer and heart rate monitor. Here are the different kinds of intervals:
1. Maximum sustainable Power (MSP) intervals - Duration: 8 to 30 minutes Intensity: 100 to 105 percent of MSS heart rate or MSPO. Work of rest ratio: 2:1 Purpose -To increase work tolerance at and slightly above MSPO (Maximum sustanable power). These workous promote many of the same effects as long endurance rides, only to a much greater degree.
2. Supermaximum Sustainable Power (SMSP) Intervals Duration: 1 to 6 minutes. Intensity: MOre that 105 percent of MSS heart rate or MSPO. Work ratio: 1:1 Purpose -to increase MSPO and work capacity at nonsustainable work rates. This intensity of these intervals improves both the aerobic and anaerobic capacities of practically all muscle fiber type.
3. Muscle Endurance Intervals: Duration: 8 to 20 minutes Intensity: 86 to 99 percent of MSS heart rate or MSPO Work to rest ratio: 1 -2:1 Purpose to increase the aerobic endurance capacity of faster -twitch fibers and to increase power at low cadence.
4.Leadout Intervals: Duration: 10 -30 second. Intensity: Identical to a fast leadout in a race: just below a sprinting intensity (specially at the biginning of the race. you want to be on the front). Work to rest ratio:1:1 Purpose to increase the endurance capacity of the faster twitch muscles fibers.
5. Sprint Intervals Duration: 10 to 15 seconds Intensity: full sprint Work to rest ratio:1:6-9 Purpose to develop explosive power and sprinting ability.
I did some of these intervals and it works. I used to do twice a week (tuesday -thursday)
|
|
|
Post by gulliver on Apr 10, 2004 20:55:18 GMT 8
the mystery of interval training unveiled hehehe...man, thanks guys this is all very enlightening ;D
so jr, you being a winner and all (just trying to stay on your good side brad hehehe), a beginner should start with interval type 3....yes?
if yes, then i should begin with an 8 minute interval coupled with an 8 minute rest....then work up to just a 4 minute rest later...then later on, increase the length of the interval to say 9 minutes and following the same pattern above, start with a 9 minute rest inbetween, and work towards just a 4.5 minute rest. does that sound right?
also, there's no limit to how many intervals for this type right? more like listen to what your body tells you (cramps, aches and pains)? tama ba?
salamat uli!
|
|
|
Post by jr on Apr 11, 2004 13:32:59 GMT 8
You got the idea my brother. .
|
|
|
Post by gulliver on Apr 11, 2004 16:51:12 GMT 8
thanks jr!
seems like the possibilities are endless ...sipag na lang sa pag sunod ng plano hehehe ;D
|
|
|
Post by boyok on Apr 13, 2004 22:39:49 GMT 8
Gulliver, btw you may want to structure your training according to a chapter from Mike Finch's book "Triathlon" (New Holland: London, 2004). It's the most systematic article i've read on training and it can pretty much be tailored specifically for biking. It integrates various stuff that we read about into a structured training program. You first build on your aerobic base by training at 65 to 75% of your HRmax. This phase is called by various names as base training or steady state training. Since you're exercising in the aerobic zone, your body will use up body fats as fuel during this phase. This phase requires that you increase your efforts only marginally: the book advises 10% per week maximum. It's slow but it prepares you for the more rigorous phases that follow. To keep you from getting bored, articles from other books and magazines advise that you put in a bit of speed work in between the sessions. From there, you can proceed to doing tempo training. Tempo training prepares you for higher speeds and more intense effort while at the same time disciplining yourself to adhere to good biking form. Heart rates are between 70% to 85% during this phase and glucose is the fuel to fire you up. The last third of the training brings you to speedwork. You can do various types of intervals during this phase. Efforts top off at 100% of HRmax or over. You're in the anearobic zone here so lactic acid builds up. Just the same, you don't want to overdo your intervals -- intersperse your interval days with recovery rides or full rest days lest you want to succumb to injuries. The book again indicates that speedwork ideally concludes or rather tapers with a race. In our case, it could be an epic ride ;D Repeat the training and schedule the phases based on either your personal preference or on the number of weeks left before the next race. Everything else said, just make sure to read your bodily signs. I know of somebody who's been advised by his doctor not to ride much anymore because he developed chronic fatigue for doing long and intense trail/road sessions daily. He kept on with his routine despite getting the warning signs such as colds and runny nose. Now he can't even ride moderate distances without getting sick. As they say, ride safe
|
|
|
Post by gulliver on Apr 13, 2004 23:18:03 GMT 8
whew, this is impressive boyok, thanks! re the base training, how do you know when you can move on to tempo training? i read somewhere that a novice shouldn't do tempo training till after a year but did not not specify why....labo nga eh
|
|
|
Post by boyok on Apr 13, 2004 23:55:44 GMT 8
Gulliver, the literature out there is quite confusing I've been reading a lot and I still come across contradictory statements every now and then. I suppose a lot has to do with your feel. I used speed read-outs of the cyclometer and matched it with my heart rate. I kept the grade of the road and the total weight and type of the bike as constant as possible. When I was starting out, yung combination ng speed & HR was 22 km/h & around 175 bpm at a paved, almost level road on my mtb. I could only sustain the pace for a few minutes. If you'll base it sa heart rate, technically nasa tempo training na but the speed was still slow. On the average, however, my speed was much slower. I gradually built up to where I am now (5 months since getting the heart rate monitor), where I can cruise along for more than an hour on the same road at 22 km/h at 140-145 bpm still on my mtb. Technically, it's base training. Keep using the speed/heart rate combination. There will be a noticeable improvement in your endurance (having the heart rate monitor expedites it) and that should signal when you can start doing tempo training for extended periods. Try to feel na lang Sir. Enjoy ;D ;D ;D
|
|
|
Post by gulliver on Apr 14, 2004 0:10:16 GMT 8
I gradually built up to where I am now (5 months since getting the heart rate monitor), where I can cruise along for more than an hour on the same road at 22 km/h at 140-145 bpm still on my mtb. Technically, it's base training. Keep using the speed/heart rate combination. There will be a noticeable improvement in your endurance (having the heart rate monitor expedites it) and that should signal when you can start doing tempo training for extended periods. Try to feel na lang Sir. Enjoy ;D ;D ;D wow, that's like no sweat for you now ha ;D ;D ;D ok, this is going to be interesting...
|
|
|
Post by woofers on Apr 18, 2004 4:10:04 GMT 8
Looks like I'm not the only one using Dave Morris' book! I may add: Before you do intervals must have already good base endurance and power strength (use weights). Some of the this intervals must have trainer and heart rate monitor. Here are the different kinds of intervals: 1. Maximum sustainable Power (MSP) intervals - 2. Supermaximum Sustainable Power (SMSP) Intervals 3. Muscle Endurance Intervals: 4.Leadout Intervals: 5. Sprint Intervals
|
|
|
Post by jr on Apr 20, 2004 22:05:37 GMT 8
Looks like I'm not the only one using Dave Morris' book! Woofers, You got it my friend. This book was excellent and it works.
|
|