Ultimate interval training

[DanielS]

Interesting read here: http://www.bicycling.com/training-nutrition/training-fitness/ultimate-interval

Yes its Bicycling magazine, but its a good article and it quotes Coggan as agreeing

The "peak power output" they talk about is the same as 'Wmax' or MAP. I find it confusing to refer to this as "peak power" because to me that would be the highest power you can generate in a sprint! But its really the highest power you can reach in an incremental test to exhaustion.

Thoughts anyone? Anyone else want to give these a go?

[sogood]

Backed by good science. I buy it.

[JB]

thanks for sharing - good article.

[zero]

Would be nice if they'd given some absolute figures for the "athelete", rather than just percentage improvements. Low bases are notoriously easy to improve quickly, and coaches can do a good job of forcing people to learn how hard they can actually ride.

ie I don't care if an 80kg 200w FTP fred improved to 220w FTP after a week of being coached properly for the first time in his life.

[JV911]

so once you know how long you can ride at PPO/MAP (lets say its 5 mins) would you then do the 60% interval (3mins) at your PPO/MAP ?

[sogood]

so once you know how long you can ride at PPO/MAP (lets say its 5 mins) would you then do the 60% interval (3mins) at your PPO/MAP ?

That was my read too, and then repeat 5 times with 2x interval time in rest in between. But would be good to get the original research paper.

[DanielS]

Could be this one from 2002(!): http://journals.lww.com/acsm-msse/Abstr ... ly.17.aspx

[JV911]

might give this a crack now that i've got updated a MAP figure

will find my Tmax later in the week...should be interesting

[JV911]

managed 3:30 at MAP could crack 4 mins with fresher legs and better warm-up but that's neither here nor there

works out to 5 x 2:06 at MAP

[ni78ck]

managed 3:30 at MAP could crack 4 mins with fresher legs and better warm-up but that's neither here nor there

works out to 5 x 2:06 at MAP

english please?

[JV911]

english please?

f***ing hard!

[Alex Simmons/RST]

managed 3:30 at MAP could crack 4 mins with fresher legs and better warm-up but that's neither here nor there

works out to 5 x 2:06 at MAP

That's not bad - I usually expect MAP to be roughly equivalent to mean maximal power for about 3 minutes.

In fact I'll be performing a science study on this very thing soon enough and will be after suitable volunteers.

[JV911]

the study linked above says, "The amount of time you can hold your PPO is your T-Max. For most of us, that's between four and six minutes"

i reckon any more than 5 would mean either your a freak, or you need to retest your MAP

In fact I'll be performing a science study on this very thing soon enough and will be after suitable volunteers.

oh oh oh



being a hack, i'm probably not suitable

[Alex Simmons/RST]

the study linked above says, "The amount of time you can hold your PPO is your T-Max. For most of us, that's between four and six minutes"

i reckon any more than 5 would mean either your a freak, or you need to retest your MAP

In fact I'll be performing a science study on this very thing soon enough and will be after suitable volunteers.

oh oh oh



being a hack, i'm probably not suitable

You're no hack, although I haven't as yet defined the selection criteria.
Will likely need to be reasonably serious/race cyclists and in a stable fitness phase (i.e. not not significantly ramping their training up/down or in middle of a race block).
My preference will be for those with power meters so their riding during the testing phase can be assessed, but it won't be essential.
Will be something like 4 test efforts spread over a week (IOW need to be able to get to Studio during times I can do such testing).

[JV911]

You're no hack

thanks for the vote of confidence

[goneriding]

You're no hack

thanks for the vote of confidence

Does he know you:
a. use the small chainring inappropriately (i.e. riding uphill); and
b. wear yellow shoes?

[JV911]

i'll not have you speak ill of the shoes!

[Alex Simmons/RST]

i'll not have you speak ill of the shoes!

I must admit they probably can be seen from the international space station.

[goneriding]

i'll not have you speak ill of the shoes!

I must admit they probably can be seen from the international space station.

See, I'm not the only one!

@Alex - perhaps you could get some advertising on those puppies?

[toolonglegs]

Mavic shoes?

[JV911]

yep, zxelliums

I must admit they probably can be seen from the international space station.

everyone is a comedian today

at least they're good for visibility on the road

[ZepinAtor]

Interesting timing reading this article thanks DanielS.

My wife & I are 2 weeks into a max cadence training block preparing for a future 6-12months of "power meter" interval training once the wheels are complete this week.

I've found it very difficult, but achievable to currently hold 100+ cadence for 4hrs on our regular Sunday ride. The ENTIRE ride that is without stopping pedalling 95% of the time.


Ouch !! Looks like the new coach is about to put us into the hurt locker.

[Alex Simmons/RST]

I've found it very difficult, but achievable to currently hold 100+ cadence for 4hrs on our regular Sunday ride.

Why are you concerned about holding a set cadence?

[goneriding]

yep, zxelliums

I must admit they probably can be seen from the international space station.

everyone is a comedian today

at least they're good for visibility on the road

That sounds a bit defensive! I thought they were stylish?

[ZepinAtor]

I've found it very difficult, but achievable to currently hold 100+ cadence for 4hrs on our regular Sunday ride.

Why are you concerned about holding a set cadence?

The coach we have started using is just giving us some usefull training methods until the power hubs are built up. We have not had any formal style of coaching before & he said these rides would be good character building for us until he can determine our power output through the WKO training software. I also think from what he has told us we will be doing some high cadence set wattage workouts & would like us to practice holding a set cadence over a period of time. 4hrs sucks a little, but seems effective so far.