janus77 wrote:Thanks for the advice.
Is there any easy rule of thumb type way to measure when my fitness might be at a level to benefit more from intervals?
I'm 34yrs old, 178cm, 78kg. I'm assuming my max HR would be around 186 or so (220 less my age?), would steady state around lactate threshold then be around 168bpm or so as a rough indicator?
Lactate Threshold is highly trainable, so it varies significantly depending on fitness. Take note of the Level 4 description below.
I'd suggest for the first 3 weeks, you do 5 min warm up, 2x20 minute Level 4 rides, separated by 5 minutes at Level 2 or 3, 3 minute warm down.
Then progress to a 30 and 10, or 1x40min.
Speed will always be determined by your fitness. As fitness improves, speed will also.
You can do Tempo pace on your road rides, and put a few efforts in when required on hills etc.
Regarding rule of thumb for interval training, generally you want to have a solid base of aerobic conditioning (endurance with some tempo pace), and imho, at least 2-3 mths of lactate threshold intensity riding behind you, if coming from a period of sedentary or minimal activity lifestyle. This is to give the vasculature time to adapt to the turbulent blood flow and higher blood pressure (systolic can be >180) and HR associated with the initial acceleration of intervals. Depending on diet and lifestyle, even a guy in his 30s can have fragile spots in their arteries, which can predispose to heart attack and stroke. And even in the absence of these, the trauma of intervals can cause microtrauma to vessels, and associated inflammation, which will weaken and compromise tissue over time.
NEvertheless, if you have lived a reasonably healthy and active lifestyle, you'd most likely be safe to move towards intervals earlier.
Power Training Levels, by Andrew Coggan
Level , Name, Average Power, Average HR, Perceived Exertion, Description
1 Active Recovery <55% <68% <2
"Easy spinning" or "light pedal pressure", i.e., very low level exercise, too low in and of itself to induce significant physiological adaptations. Minimal sensation of leg effort/fatigue. Requires no concentration to maintain pace, and continuous conversation possible. Typically used for active recovery after strenuous training days (or races), between interval efforts, or for socializing.
2 Endurance 56-75% 69-83% 2-3
"All day" pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.
3 Tempo 76-90% 84-94% 3-4
Typical intensity of fartlek workout, 'spirited' group ride, or briskly moving paceline. More frequent/greater sensation of leg effort/fatigue than at level 2. Requires concentration to maintain alone, especially at upper end of range, to prevent effort from falling back to level 2. Breathing deeper and more rhythmic than level 2, such that any conversation must be somewhat halting, but not as difficult as at level 4. Recovery from level 3 training sessions more difficult than after level 2 workouts, but consecutive days of level 3 training still possible if duration is not excessive and dietary carbohydrate intake is adequate.
4 Lactate Threshold 91-105% 95-105%(may not be achieved during initial phases of effort(s)) 4-5
Just below to just above TT effort, taking into account duration, current fitness, environmental conditions, etc. Essentially continuous sensation of moderate or even greater leg effort/fatigue. Continuous conversation difficult at best, due to depth/frequency of breathing. Effort sufficiently high that sustained exercise at this level is mentally very taxing - therefore typically performed in training as multiple 'repeats', 'modules', or 'blocks' of 10-30 min duration. Consecutive days of training at level 4 possible, but such workouts generally only performed when sufficiently rested/recovered from prior training so as to be able to maintain intensity.
5 VO2 Max 106-120% >106% 6-7
Typical intensity of longer (3-8 min) intervals intended to increase VO2max. Strong to severe sensations of leg effort/fatigue, such that completion of more than 30-40 min total training time is difficult at best. Conversation not possible due to often 'ragged' breathing. Should generally be attempted only when adequately recovered from prior training - consecutive days of level 5 work not necessarily desirable even if possible.
Note: At this level, the average heart rate may not be due to slowness of heart rate response and/or ceiling imposed by maximum heart rate)
6 Anaerobic Capacity >121% N/A >7
Short (30 s to 3 min), high intensity intervals designed to increase anaerobic capacity. Heart rate generally not useful as guide to intensity due to non-steady-state nature of effort. Severe sensation of leg effort/fatigue, and conversation impossible. Consecutive days of extended level 6 training usually not attempted.
7 Neuromuscular Power N/A N/A * (Maximal)
Very short, very high intensity efforts (e.g., jumps, standing starts, short sprints) that generally place greater stress on musculoskeletal rather than metabolic systems. Power useful as guide, but only in reference to prior similar efforts, not TT pace.
