Ultimate interval training

The foundations for successful riding

Ultimate interval training

Postby DanielS » Thu May 26, 2011 11:39 am

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?
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by BNA » Thu May 26, 2011 12:05 pm

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Re: Ultimate interval training

Postby sogood » Thu May 26, 2011 12:05 pm

Backed by good science. I buy it. 8)
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Re: Ultimate interval training

Postby JB » Thu May 26, 2011 1:09 pm

thanks for sharing - good article.
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Re: Ultimate interval training

Postby zero » Thu May 26, 2011 2:55 pm

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.
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Re: Ultimate interval training

Postby JV911 » Thu May 26, 2011 3:34 pm

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 ?
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Re: Ultimate interval training

Postby sogood » Thu May 26, 2011 3:51 pm

JV911 wrote: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.
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Re: Ultimate interval training

Postby DanielS » Thu May 26, 2011 5:09 pm

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Re: Ultimate interval training

Postby JV911 » Mon Jun 06, 2011 11:02 am

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
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Re: Ultimate interval training

Postby JV911 » Wed Jun 08, 2011 8:34 am

managed 3:30 at MAP :oops: 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
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Re: Ultimate interval training

Postby ni78ck » Wed Jun 08, 2011 8:38 am

JV911 wrote:managed 3:30 at MAP :oops: 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?
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Re: Ultimate interval training

Postby JV911 » Wed Jun 08, 2011 10:47 am

ni78ck wrote:english please?


f***ing hard!
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Re: Ultimate interval training

Postby Alex Simmons/RST » Wed Jun 08, 2011 11:26 am

JV911 wrote:managed 3:30 at MAP :oops: 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.
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Re: Ultimate interval training

Postby JV911 » Wed Jun 08, 2011 11:42 am

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


Alex Simmons/RST wrote:In fact I'll be performing a science study on this very thing soon enough and will be after suitable volunteers.


oh oh oh

Image

being a hack, i'm probably not suitable :oops:
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Re: Ultimate interval training

Postby Alex Simmons/RST » Wed Jun 08, 2011 12:41 pm

JV911 wrote: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


Alex Simmons/RST wrote:In fact I'll be performing a science study on this very thing soon enough and will be after suitable volunteers.


oh oh oh

Image

being a hack, i'm probably not suitable :oops:

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).
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Re: Ultimate interval training

Postby JV911 » Wed Jun 08, 2011 2:39 pm

Alex Simmons/RST wrote:You're no hack


thanks for the vote of confidence :D
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Re: Ultimate interval training

Postby goneriding » Wed Jun 08, 2011 2:46 pm

JV911 wrote:
Alex Simmons/RST wrote:You're no hack


thanks for the vote of confidence :D


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

:twisted:
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Re: Ultimate interval training

Postby JV911 » Wed Jun 08, 2011 4:02 pm

i'll not have you speak ill of the shoes!
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Re: Ultimate interval training

Postby Alex Simmons/RST » Wed Jun 08, 2011 7:15 pm

JV911 wrote:i'll not have you speak ill of the shoes!

I must admit they probably can be seen from the international space station.
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Re: Ultimate interval training

Postby goneriding » Wed Jun 08, 2011 10:05 pm

Alex Simmons/RST wrote:
JV911 wrote: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?
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Re: Ultimate interval training

Postby toolonglegs » Wed Jun 08, 2011 10:17 pm

Mavic shoes?
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Re: Ultimate interval training

Postby JV911 » Thu Jun 09, 2011 8:25 am

yep, zxelliums

:mrgreen:

Alex Simmons/RST wrote:I must admit they probably can be seen from the international space station.


everyone is a comedian today :D

at least they're good for visibility on the road
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Re: Ultimate interval training

Postby ZepinAtor » Thu Jun 09, 2011 9:05 am

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.
Gas propulsion.......it's natural don't fight it.
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Re: Ultimate interval training

Postby Alex Simmons/RST » Thu Jun 09, 2011 11:12 am

ZepinAtor wrote: 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?
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Re: Ultimate interval training

Postby goneriding » Thu Jun 09, 2011 11:45 am

JV911 wrote:yep, zxelliums

:mrgreen:

Alex Simmons/RST wrote:I must admit they probably can be seen from the international space station.


everyone is a comedian today :D

at least they're good for visibility on the road


That sounds a bit defensive! I thought they were stylish? :twisted:
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Re: Ultimate interval training

Postby ZepinAtor » Thu Jun 09, 2011 12:03 pm

Alex Simmons/RST wrote:
ZepinAtor wrote: 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.
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