playing with intervals

I really enjoy interval training. Repetitions of hard effort and easy effort are a great way to develop your top end fitness.

The standard interval is 1:3 in terms of hard : easy. However, you can play with this ratio to make the training more interesting, more stimulating and to simulate what you might expect in a race.

Today I did 3 sets of different intervals.

Warm – up - 20:00

Set 1 – decreasing rest intervals

1:00 hard / 1:45 easy
1:00 hard / 1:30 easy
1:00 hard / 1:15 easy
1:00 hard / 1:00 easy
1:00 hard /

5 intervals

Set 2 – increasing work intervals

1:00 hard / 1:30 easy
1:15 hard / 1:30 easy
1:30 hard / 1:30 easy
1:45 hard / 1:30 easy
2:00 hard /

5 intervals

Set 3 – long 50:50 intervals

2:00 hard / 2:00 easy
2:00 hard / 2:00 easy
2:00 hard / 2:00 easy
2:00 hard / 2:00 easy
2:00 hard / 2:00 easy
2:00 hard / 2:00 easy
2:00 hard / 2:00 easy

These intervals are different to what I would do on a hill to prepare for a hill climb race. I imagine the effort on the front of the team TT. Go hard in a big gear. Pulling and pushing. Stay aerobic. Down on the aerobars for maximum speed.

I felt pretty strong on the bike today. The five day plan?

Wednesday: Isonobe asaren, easy pace
Thursday: rest
Friday: asaren loop
Saturday: rest / course check
Sunday: race

Tuesday's training: Izumozaki loop with intervals

(60 km, 200 m climbing, 35 kmph)