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โพสต์: 21 ต.ค. 2011, 11:49
Intensity of Interval Training
When it comes to gauging intensity during hard workouts, heart monitors and power meters are popular choices. But perceived exertion -- riding based on how you feel -- also works well. The problem is that inexperienced riders don’t have a finely tuned sense of how much suffering they need to endure to get benefits from intervals. In fact, I often get questions from readers who do interval workouts and then feel guilty for not suffering more or being completely exhausted when they're done. What’s the right intensity?
It’s not necessary to make every interval workout feel like you just returned from a life-or-death polar expedition. Feeling good after a hard workout isn’t a bad thing. Here are some guidelines for developing an accurate sense of how hard to work:
Make short intervals intense. Make sprints or intervals of up to 60 seconds quick and intense. You should feel like you would after a weight training workout -- invigorated and fresh, not exhausted. Realize that it's hard for an endurance-trained rider to exert all-out in a 10- to 30-second effort. Your muscles and nervous system aren't accustomed to explosive efforts, so it's nearly impossible to go truly hard. A sprinter, on the other hand, can focus his energies so he explodes for 15 seconds of effort and is really spent afterward.
Ease slightly on longer intervals and climbing. But keep them hard enough to require a longer period of easy spinning between repeats. Interestingly, mental attitude is often the best indicator of when you’re going too hard. If you’re eager for the next interval, and feel a little guilty that you’re not doing them quite hard enough, you’re probably doing them correctly. If on the other hand, you’re dreading the next time up the hill, it’s time to back off the intensity.
Monitor recovery time. You should recover from any hard workout in a reasonable time -- 24 to 48 hours. If you don't, either the workout was too hard, your recovery period was too short or you’re not eating enough carbohydrate to refuel your muscles. Another cause is dehydration, a key cause of fatigue. Drink plenty of water and sports drink before, during and after hard workouts
From RBR's issue 501
When it comes to gauging intensity during hard workouts, heart monitors and power meters are popular choices. But perceived exertion -- riding based on how you feel -- also works well. The problem is that inexperienced riders don’t have a finely tuned sense of how much suffering they need to endure to get benefits from intervals. In fact, I often get questions from readers who do interval workouts and then feel guilty for not suffering more or being completely exhausted when they're done. What’s the right intensity?
It’s not necessary to make every interval workout feel like you just returned from a life-or-death polar expedition. Feeling good after a hard workout isn’t a bad thing. Here are some guidelines for developing an accurate sense of how hard to work:
Make short intervals intense. Make sprints or intervals of up to 60 seconds quick and intense. You should feel like you would after a weight training workout -- invigorated and fresh, not exhausted. Realize that it's hard for an endurance-trained rider to exert all-out in a 10- to 30-second effort. Your muscles and nervous system aren't accustomed to explosive efforts, so it's nearly impossible to go truly hard. A sprinter, on the other hand, can focus his energies so he explodes for 15 seconds of effort and is really spent afterward.
Ease slightly on longer intervals and climbing. But keep them hard enough to require a longer period of easy spinning between repeats. Interestingly, mental attitude is often the best indicator of when you’re going too hard. If you’re eager for the next interval, and feel a little guilty that you’re not doing them quite hard enough, you’re probably doing them correctly. If on the other hand, you’re dreading the next time up the hill, it’s time to back off the intensity.
Monitor recovery time. You should recover from any hard workout in a reasonable time -- 24 to 48 hours. If you don't, either the workout was too hard, your recovery period was too short or you’re not eating enough carbohydrate to refuel your muscles. Another cause is dehydration, a key cause of fatigue. Drink plenty of water and sports drink before, during and after hard workouts
From RBR's issue 501
