This is mostly a curiosity question so please intertain me...
How many days a week do you do intervals?
What does a typical interval work-out consist of?

Thanks

That is entertain...sorry

That is entertain...sorry

It really depends on what you are trying to accomplish, and what your training goals are, and what your training structure is. For me, there are not set intervals or workouts. They are always different pretty much every week. Some week there are 3 days of interval work, sometimes 2 days, sometimes 1 day, and sometimes none. Just depends on what part of my training cycle I'm in.

For instance, last week, intervals started on Tuesday. The workouts were as follows:
Tuesday: 2 x 30 minute intervals at LT
Wednesday: 3 x 20 minute intervals at LT
Thursday: 4 x 10 minute intervals at LT

Since I've been working on my LT aerobic conditioning, those were the workouts I did last week. Saturday and Sunday was spent racing. This week, there are no intervals scheduled. Just riding and mileage, a week off from "serious" work per se. Coming up, I start working the anaerobic and gaining more speed, after doing LT aerobic work for the past 4 weeks, now I need to sharpen the high end more in time for some key races I have coming up towards the end of April and the start of May.

That's just one example from my workouts.

I'm an older fart so it is important I do an easy day between the hard days.

There are several types of intervals each with a goal of improving a certain aspect of bicycle racing and then several different specific intervals within each type with different levels of intensity and duration.

To improve the anerobic threshold (time trials and general endurance) intevals just at or below LT are used which varying in duration with a short recovery period between each interval.

To improve force (hill climbing, posssibly sprinting) - hill intervals of varying duration just below and above LT. Or very short efforts with a high gear on a steep hill - maybe 20 rotations in the hardest gear you can turn over for 20 cranks.

To improve anerobic endurance - shorter 1 to 5 minute intervals above LT, the shorter one nearing max HR. Also Criss cross intervals where you go over LT for a period of time and then recover just under LT and then back over again.

Sprint intervals and speed work

Tempo work 5-10% below LT for extended periods (aerobic conditioning)

Typically a good interval session is HARD and can hurt a little and the legs feel tired and ache the next day. Muscle growth and repair occurs the day following the interval work so recovery and easy days are just as important as the hard days.

There are numerous books on training which cover intervals and many other training issues.

This is mostly a curiosity question so please intertain me...
How many days a week do you do intervals?
What does a typical interval work-out consist of?

Thanks

more that 3 -- that's suspect.

my coach recently shared some words of wisdow that seem to ring true (for me) ...

"the problem with lower category riders is they don't go easy enough on their 'easy days' and they don't go hard enough on their 'hard days' ... " I know that was true for me last year. hopefully this philosophy will pay off this season.

thoughts?

My club has a Friday noodle ride. It's supposed to be slow. Like, slow. And wouldn't you know it, it's where the newer riders just coming into form (I know because I was one) just can't STAND to go that slow. Guys who, when the hammer really comes down, fall off the pace, they are the ones who cannot STAND to go that slow.
I've learned, man. Well, I'm learning.
Gotta go slow to go fast.

For instance, last week, intervals started on Tuesday. The workouts were as follows:
Tuesday: 2 x 30 minute intervals at LT
Wednesday: 3 x 20 minute intervals at LT
Thursday: 4 x 10 minute intervals at LT


magnolia -

a question: are all those intervals at the same hr? by definition, it would seem like your tuesday workout would be a beat or two below MSS (because you do it twice) but then weds and thursday would be too low for actual LT work. im not trying to knock your program, i'm just curious if you meant you were doing them all at the same hr.

magnolia -

a question: are all those intervals at the same hr? by definition, it would seem like your tuesday workout would be a beat or two below MSS (because you do it twice) but then weds and thursday would be too low for actual LT work. im not trying to knock your program, i'm just curious if you meant you were doing them all at the same hr.

All 3 days of intervals are or were done at roughly the same HR levels pushing into my LT zone for the most part. There is always some variation of course. On Tuesday, the HR was higher, and on Wednesday it was slightly lower, but the output felt the same, and then Thursday, it was back up with the same output feelings. I really need to invest in a power meter to better judge the efforts. Right now I just have my HR to go on, and as we all know, not always an accurate measure of what's really going on. So yes, doing them all within the same HR range.

This week, 4 days , in addition to a race on the weekend. This is my 'Race' week, intervals are short, but at 'race' effort. They're taper reps, btw.

Types of intervals: hard(longer), harder(not as long), hardest(short). Rinse and repeat!

This is mostly a curiosity question so please intertain me...
How many days a week do you do intervals?
What does a typical interval work-out consist of?

Thanks

Our coach has us on two back to back intervals during the week. This is supposed to prepare us for two day and stage racing. Seems to work pretty well, IMO.

The intervals depend entirely on the individual -- what they are capable of. They also depend on what your goal is. Right now we are doing Lactate Threshold workouts. The first interval day is harder, the second is a bit easier (but both still kick my butt).

I'm self coached and have tried to do "blocks" of intervals this year. I start with harder 6x5min VO2max on the first day, 2x20 at LT on the second, then micro intervals like 30sec/30sec x 5 & repeat 5-7x. This covers all the bases (minus sprinting). I then make sure I'm well rested before the next block.

This is my first year of structured training, and I'm following Friel's Bible semi-closely. I never do intervals on consecutive days (I don't really count form sprints as intervals.) At least one time per week, usually two. Today was 5 times over and back on a decent 8 - 12% hill for 5000 ft. climbing total. The longer side seated, shorter side out of the saddle, building to 5a over the top, except the last time when I just peg it as hard as I can. :D I'll be quite sore tomorrow.

The comment about them needing to be hard is often repeated, and by the same token, I'll stop my intervals if I'm not reaching the target HR or dropping low enough on the rest interval.

So far, I dig 'em. Nice way to turn familiar routes into something new - it makes something like a local hill feel so easy when you only have to do it once. Also a great way to get a solid workout in if I'm pressed for time.

It really depends on what you are trying to accomplish, and what your training goals are, and what your training structure is. For me, there are not set intervals or workouts. They are always different pretty much every week. Some week there are 3 days of interval work, sometimes 2 days, sometimes 1 day, and sometimes none. Just depends on what part of my training cycle I'm in.

For instance, last week, intervals started on Tuesday. The workouts were as follows:
Tuesday: 2 x 30 minute intervals at LT
Wednesday: 3 x 20 minute intervals at LT
Thursday: 4 x 10 minute intervals at LT


Late base or early build, right? I found a workout in Asker Jeukendrup's book that might help mix it up a bit more:

8-12 reps of 5 minutes on, 1 minute off at LT. One minute is not much (hardly time to coast!) but if your HR falls to Z1 in that one minute, you are ready for the next one!

It is easier to recover from as opposed to long LT intervals.