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Post by BrusKO on Oct 13, 2006 21:09:04 GMT 8
Got this from RoadBike Rider Digest:
Cycling Fitness in 30-second Bursts
A study at McMaster University in Hamilton, Ontario, has found that several short bursts of sprinting, separated by breaks for recovery, three times a week are as beneficial as two hours of moderate daily cycling.
"The most striking finding from our study was the remarkably similar adaptations induced by two such diverse training strategies," noted Martin Gibala, associate professor of kinesiology at McMaster. The researchers used two groups of eight men. They asked one group to perform four-to-six 30-second bursts of "all out" cycling separated by four minutes of recovery during each training session. The other group did 90-120 minutes of continuous riding at moderate intensity.
During two weeks, total training time was 2.5 hours in the sprint group (including recovery intervals) as opposed to 10.5 hours for the steady-cycling group.
Both groups showed similar improvements in performance and their muscles' ability to resist fatigue.
"Our study confirms that interval-based exercise is indeed a very time-efficient training strategy," Gibala said. "It is a demanding type of training and requires a high level of motivation. However, it might be the perfect option for those who say they have no time to exercise."
Gibala added that for those interested in losing weight, calories continue to be consumed at an increased rate during the recovery periods between sprints.
"Just because you have physically stopped [sprinting] doesn't mean the effects of the workout are over," he said.
Sounds great, but we'd still rather burn those calories and get that fitness with two-hour rides. Let's not overlook the pleasures of being on a bike on the open road. It's good to know, though, that there's an effective shortcut when time is an issue.
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Post by jr on Oct 13, 2006 22:20:36 GMT 8
Guys whats out..another PinoyMTBiker racer on the making .
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Post by rob on Oct 14, 2006 1:46:20 GMT 8
nice and interesting article Brusko. i remember the guys from coll. of human kinetics shared this king of training with us. we used it for Dragon boat rowing training and i never thought it can actually be used on a bike.
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Post by Julio on Oct 14, 2006 6:52:22 GMT 8
You also have to take this kind of training with a grain of salt... You have to see what the level of fitness the subjects in the study had. You can't just let anyone go all out and do 30 seconds all out. If the person was previously sedentary and you do this, expect him or her to drop out of the program right away while he or she is chucking away what they had for lunch!
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Post by lucban on Oct 14, 2006 9:58:58 GMT 8
Got this from RoadBike Rider Digest: Cycling Fitness in 30-second Bursts A study at McMaster University in Hamilton, Ontario, has found that several short bursts of sprinting, separated by breaks for recovery, three times a week are as beneficial as two hours of moderate daily cycling. "The most striking finding from our study was the remarkably similar adaptations induced by two such diverse training strategies," noted Martin Gibala, associate professor of kinesiology at McMaster. The researchers used two groups of eight men. They asked one group to perform four-to-six 30-second bursts of "all out" cycling separated by four minutes of recovery during each training session. The other group did 90-120 minutes of continuous riding at moderate intensity. During two weeks, total training time was 2.5 hours in the sprint group (including recovery intervals) as opposed to 10.5 hours for the steady-cycling group. Both groups showed similar improvements in performance and their muscles' ability to resist fatigue. "Our study confirms that interval-based exercise is indeed a very time-efficient training strategy," Gibala said. "It is a demanding type of training and requires a high level of motivation. However, it might be the perfect option for those who say they have no time to exercise." Gibala added that for those interested in losing weight, calories continue to be consumed at an increased rate during the recovery periods between sprints. "Just because you have physically stopped [sprinting] doesn't mean the effects of the workout are over," he said. Sounds great, but we'd still rather burn those calories and get that fitness with two-hour rides. Let's not overlook the pleasures of being on a bike on the open road. It's good to know, though, that there's an effective shortcut when time is an issue. I tried similar training like this and its effective especially if your going to do it in a group training.
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Post by Ben Dover on Oct 14, 2006 14:11:58 GMT 8
have read about 20-40 interval training and tried it a few times...mahirap...30 must be tougher...but sometimes riding with the balbons cud be more than that..parang karera. ;D
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Post by kulot_salot on Oct 18, 2006 9:55:26 GMT 8
have read about 20-40 interval training and tried it a few times...mahirap...30 must be tougher...but sometimes riding with the balbons cud be more than that..parang karera. ;D agree... agree... agree...
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oenone
Free Rider
kapoy ug tadyak
Posts: 266
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Post by oenone on Oct 18, 2006 18:07:14 GMT 8
ill try this tomorow
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Post by Alphabolt on Oct 18, 2006 23:44:06 GMT 8
I just gotta ride my bike ...fat s building up sigh A while back I was looking at competing in 4X and slalom (SABAK Fort) ..did the interval-based training..felt good doing it The article s for weekend warriors like me Bless you, lab nerds
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oenone
Free Rider
kapoy ug tadyak
Posts: 266
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Post by oenone on Nov 27, 2006 15:39:04 GMT 8
this really works, i already tried it and it worked wonders on my biking.
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Post by proteinboy on Nov 27, 2006 15:59:36 GMT 8
Cutting a ball can help too. I explain later.
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Post by Alphabolt on Nov 27, 2006 21:27:52 GMT 8
not my balls you dont peace y'all
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Post by proteinboy on Nov 27, 2006 22:13:44 GMT 8
not my balls you dont peace y'all Me too. 'Guess I don't have to explain it further.
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Post by coolangot ☺ on Jan 14, 2007 22:18:06 GMT 8
i think they do this in running too.
The fitness levels of the subjects were not stated.. does this apply to all levels? (except sedentary of course)
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Post by angelobryant on Oct 17, 2007 14:43:15 GMT 8
another researcher (Billat) tried this on well trained endurance athletes and within four weeks, the control group exibited 5% gain in performance in the areas of lactate threshold, VO2 Max, and vVO2 Max. 5% improvement on well trained athletes is huge.
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on Oct 17, 2007 15:35:38 GMT 8
is this the same as fartlec?
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Post by marcs on Oct 17, 2007 15:39:11 GMT 8
MBaction had an article similar to this. They call it the 20/40 training. 20 second all out burts, 40 second recov. it;s easy to track coz that makes a minute. do this for 5 rounds (5 mins). Easy ride for 10 mins. Then 20/40 again.
End of the day, this is generally what's called interval training. pushing yourself close to lactate threshold, then backing off.
Men's Health mentioned doing intervals vis-a-vis lifting weights. Run for about a minute, then you're recovery is lifting weights.
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Post by 32by18 on Oct 17, 2007 15:58:54 GMT 8
Yup interval training is more effective in burning fat than extended aerobic activity - another benefit? It's a shorter workout! Thanks for the free plug for Men's Health!
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Post by sup on Oct 17, 2007 17:00:11 GMT 8
intervals in running is quite difficult for a newbie runner. i did intervals last monday and i'm still sore, nilalagnat ako. i can't sustain 30 seconds of sprinting/fast run so i cut it down to 10 and 20 seconds (6 sets). i am supposed to run again today, but i can't because my calfs, thighs and hamstrings are sore. sinundutan ko pa ng box squats.. i hope i could run again tomorrow though.
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Post by allegra on Oct 17, 2007 23:20:24 GMT 8
intervals in running is quite difficult for a newbie runner. i did intervals last monday and i'm still sore, nilalagnat ako. i can't sustain 30 seconds of sprinting/fast run so i cut it down to 10 and 20 seconds (6 sets). i am supposed to run again today, but i can't because my calfs, thighs and hamstrings are sore. sinundutan ko pa ng box squats.. i hope i could run again tomorrow though. dude wag muna Your probably fit from all the cycling you do , but your knees wont take the pounding , kasi unlike other running newbies , you can run farther and faster from being fit sa biking thats how I got injured
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Post by jr on Oct 18, 2007 0:54:13 GMT 8
Asked Pedro aka "schwinng"..30 second burst is nothing ;D ;D ;D.
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Post by sup on Oct 18, 2007 7:41:00 GMT 8
thanks allegra! i think i still can't run today.. ;D
will try to lessen the sets for my next run, or won't do squats.
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veeduber
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i'l try anything twice.... anything that fancies me of course!
Posts: 203
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Post by veeduber on Oct 19, 2007 13:24:28 GMT 8
did this today. my 6k ride to work route became super exhausting! Muscles are now in the brink of cramping ;D
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Post by angelobryant on Oct 19, 2007 17:12:41 GMT 8
Rather than sprinting at full blast, determine first your vV02 max and then use this as the sprint speed. It's slower but you can achieve more sets plus you will be able to sustain a higher average of oxygen consumption during the work out. (this according to billat)
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veeduber
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i'l try anything twice.... anything that fancies me of course!
Posts: 203
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Post by veeduber on Oct 19, 2007 20:44:06 GMT 8
How can one determine his/her VO2 max?
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Post by jr on Oct 19, 2007 22:07:16 GMT 8
How can one determine his/her VO2 max? You need to pay extra money to be tested unless your been sponsored .
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veeduber
Free Rider
i'l try anything twice.... anything that fancies me of course!
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Post by veeduber on Oct 20, 2007 8:27:59 GMT 8
hehe.. any "tansya" method??
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webmask
Bike Commuter
Evil happens when Good Man does nothing.
Posts: 61
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Post by webmask on Oct 20, 2007 11:20:41 GMT 8
hehe.. any "tansya" method?? lol. yeah are there any tansya method? good article. I was planning to do intervals before but never had the chance. btw, what are the recommended burst time for beginners? do you guys suggest any program (homemade will do) ? secondly, when you do a burst, is it on a flat road? or on a steep uphill? does this matter on the burst program?
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Post by kulot_salot on Oct 20, 2007 11:41:04 GMT 8
the 40/20 interval is best on inclines.... on flats, you just go fast... hard to make 'habol' that ever increasing fast cadence... for starters, a mid-chainring is recommended... just pick your fave rear cog... usually the 18T is best to start with... then on the next interval, when you're feeling the 'kunat', shift to more easier cog... then so on.... (but usually in training it's better to stick to one gearing...) better to have a bar mounted watch or cyclocomp... to be conscious with the interval time... 3 sets of 3 reps is usually recommended... this means you have to do 40/20 intervals 3times, then rest or go back down the hill (if the hill is short)... then repeat til you attain your 3sets... HTH do a warm-up ride before you do this... say, ride from your house to maarat's wall...
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veeduber
Free Rider
i'l try anything twice.... anything that fancies me of course!
Posts: 203
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Post by veeduber on Oct 20, 2007 11:49:56 GMT 8
Guess uphill is better.. if you can The 30 second all-out thing was hard! 15 sec felt like eternity.. i thought i was gonna boink midway When i started biking again, the 6k work route felt very long and physically draining.. it became easier the succeding rides, now i don't even break a sweat! This work out aims to turn that easy routine back into "parusa" mode ;D Will continuosly do this, if i'm up to it, to compensate for the lackof quality saddle time. Hope i don't get severe cramps from pushing myself and hit a vehicle on an intersection ;D thanks for posting brusko!
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