Tom,
I have a question concerning an article written for xtri awhile ago. It was titled "Getting Fast Fast".
You stated that the person should continue doing the intervals as long as they were capable of reaching the speed of 27 mph. But what if the person is unable to maintain the rest interval speed? Do they stop there also?
Also if the my interval duration is only 1 min.(based on your calculations of 2/3's of time trial), is that enough or is more time needed? Does a person need to use a smaller goal mph to get more interval time?
Thanks for your help. I think this interval training would really benifit my preparation for my next race.
Pasted below is some of the article:
To make the intervals effective, first determine your goal. For example:
- let’s say you want to break one hour in a 40km bike segment of an international distance triathlon.
- this means your goal is to go 24.8 miles per hour average speed for 59:59.0.
- your goal Interval Speed (IS) will then be 110% of this. 24.8 x 1.1 = 27.28 mph which we’ll round down to 27 even.
Now, perform a test. On your indoor trainer (preferably a CompuTrainer programmed for a flat course, no wind), do a good warm-up and then do a time trial where you ride at your IS (Interval Speed) precisely (in this case exactly 27mph) for as long as you can. Record the time. For the purposes of our example let’s say you lasted 4:00. Now, take two thirds of this time: 2m 40s. This is the length of your “work” interval and your “rest” interval.
Finally, subtract the 10% (2.5mph) from your goal of 25 mph and use that precisely as your rest work load or speed. We’ll round down to 22 mph for the purposes of keeping the interval session easier to control and understand.
Before we begin, let’s review: Your goal is to ride 24.8 mph for 40 km, or 40 kph for one hour. This makes your bike split in an international distance triathlon exactly one hour. To achieve this you have calculated your interval speed needs to be 27 mph and your rest speed needs to be 22 mph. The duration of your interval is 2:40 based on 2/3rds (66%) of your time trial to determine how long you could maintain 27mph. So;
Goal: 24.8 Miles in 1:00:00.
Interval Speed: 27 mph.
Rest Speed: 22 mph.
Interval Duration: 2:40.
Rest Duration: 2:40.
ShaRRky
I have a question concerning an article written for xtri awhile ago. It was titled "Getting Fast Fast".
You stated that the person should continue doing the intervals as long as they were capable of reaching the speed of 27 mph. But what if the person is unable to maintain the rest interval speed? Do they stop there also?
Also if the my interval duration is only 1 min.(based on your calculations of 2/3's of time trial), is that enough or is more time needed? Does a person need to use a smaller goal mph to get more interval time?
Thanks for your help. I think this interval training would really benifit my preparation for my next race.
Pasted below is some of the article:
To make the intervals effective, first determine your goal. For example:
- let’s say you want to break one hour in a 40km bike segment of an international distance triathlon.
- this means your goal is to go 24.8 miles per hour average speed for 59:59.0.
- your goal Interval Speed (IS) will then be 110% of this. 24.8 x 1.1 = 27.28 mph which we’ll round down to 27 even.
Now, perform a test. On your indoor trainer (preferably a CompuTrainer programmed for a flat course, no wind), do a good warm-up and then do a time trial where you ride at your IS (Interval Speed) precisely (in this case exactly 27mph) for as long as you can. Record the time. For the purposes of our example let’s say you lasted 4:00. Now, take two thirds of this time: 2m 40s. This is the length of your “work” interval and your “rest” interval.
Finally, subtract the 10% (2.5mph) from your goal of 25 mph and use that precisely as your rest work load or speed. We’ll round down to 22 mph for the purposes of keeping the interval session easier to control and understand.
Before we begin, let’s review: Your goal is to ride 24.8 mph for 40 km, or 40 kph for one hour. This makes your bike split in an international distance triathlon exactly one hour. To achieve this you have calculated your interval speed needs to be 27 mph and your rest speed needs to be 22 mph. The duration of your interval is 2:40 based on 2/3rds (66%) of your time trial to determine how long you could maintain 27mph. So;
Goal: 24.8 Miles in 1:00:00.
Interval Speed: 27 mph.
Rest Speed: 22 mph.
Interval Duration: 2:40.
Rest Duration: 2:40.
ShaRRky