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Post by andyw on Oct 27, 2009 21:13:04 GMT
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Post by andyw on Oct 27, 2009 22:47:23 GMT
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Post by Deleted on Oct 27, 2009 23:14:48 GMT
The tabata method was mentioned in the comic a coupla weeks back. No wonder ol' IC did a PB at 3 peaks, he's been bustin this regime for a while now. But still it's only a 1/3rd of what you need to get round Palace.
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Post by andyw on Oct 28, 2009 8:53:49 GMT
But still it's only a 1/3rd of what you need to get round Palace. ¬¬¬ Do you think it's the duration that means people get dropped at Palace? Personally, I get dropped becasue I can't hit the repeated spikes in power that are required near the beginning when everyone is fresh and the attacks come thick and fast. If you can make it to halfway, you'll last the whole race in my experience. |
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Post by Deleted on Oct 28, 2009 9:40:34 GMT
I've started using the Tabata protocol in my turbo sessions after reading about it in the Cycling. It's good for me because I can use it for triathlon training as you can use it for running and swimming as well.
It's interesting coupled with the recent research on the reason for interval training being beneficial in that it trains your mind to realise that your body can take more punishment than it would, under normal circumstances, allow it to.
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Post by Deleted on Oct 28, 2009 11:31:08 GMT
"I can't hit the repeated spikes in power" I think that the intensity of each 20 sec Tabata effort has to be above the spikes that are needed at CP, therefore you can get away with less Tabata repeats. Recovering between efforts is also key and this is why I prefer a longer, smoother circuit like Hillingdon. ¬¬¬ |
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Post by Deleted on Oct 28, 2009 13:18:19 GMT
if andy's doing 14 intervals x 20 secs then not i'm not sure this is true tabata intervals,
sure it's very close and the timings fit i'll give you that, but with true tabata intervals and if you're doing them as intended you're only able to do one set with around 8 intervals or so then you are spent and simply unable to do any more at all.
each 20 seconds is totally a 100% effort full on sprint, approached just like it's the last one in the set and like your very life depended on it. if you can do more than 8 or so intervals then you're not going hard enough.
pretty much the same principle though - maximising time spent at your VO2 max and bringing on your anaerobic capacity. supposed to bring decent returns on your aerobic capacity as well whatever way it works.
question is unless you're doing racing / cross over winter like andy is then is there any real need to do such ultra-high intensity work in november if you don't plan to do anything else race or sportive wise until, say, next march? - as opposed to say winter training until mid-february time consisting of just endurance / sweet spot training with a some of threshold interval work thrown in occasionally?
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Post by Deleted on Oct 28, 2009 13:26:01 GMT
I think that's right Pete. I do the 8 (so four mins of highest level I can) then try to do another set and only usually get halfway through.
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Post by andyw on Oct 28, 2009 14:25:54 GMT
if andy's doing 14 intervals x 20 secs then not i'm not sure this is true tabata intervals, sure it's very close and the timings fit i'll give you that, but with true tabata intervals and if you're doing them as intended you're only able to do one set with around 8 intervals or so then you are spent and simply unable to do any more at all. each 20 seconds is totally a 100% effort full on sprint, approached just like it's the last one in the set and like your very life depended on it. if you can do more than 8 or so intervals then you're not going hard enough. pretty much the same principle though - maximising time spent at your VO2 max and bringing on your anaerobic capacity. supposed to bring decent returns on your aerobic capacity as well whatever way it works. question is unless you're doing racing / cross over winter like andy is then is there any real need to do such ultra-high intensity work in november if you don't plan to do anything else race or sportive wise until, say, next march? - as opposed to say winter training until mid-february time consisting of just endurance / sweet spot training with a some of threshold interval work thrown in occasionally? Yep, have since read more about it and I get the impression you're right. I just read this whole thread over at timetriallingforum.co.uk - some interesting stuff www.timetriallingforum.co.uk/index.php?showtopic=14754&start=100 |
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Post by Deleted on Nov 2, 2009 15:39:10 GMT
I'll be giving this a go. Andy keep the work out suggestions coming as its really useful. I still use the turbo sessions you recommended last year as the core of my training. Some other cross / crit specific sessions would be greatly appreciated. Thanks
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Post by Deleted on Nov 3, 2009 20:59:07 GMT
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Post by andyw on Nov 3, 2009 21:15:19 GMT
Well, I just did a proper Tabata session. Blimey  I did a warm up BC recommends, 5 mins easy, then 7mins going up a gear every minute maintaining 90rpm. Then another 5mins easy with some short high cadence sprints. 20mins in to the session I did 8x20sec all out sprints with 10sec recoveries. It hurt sooooooo much, I actually had to collapse and put myself in the recovery position afterwards. Horrific. |
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Post by chamoniards on Nov 3, 2009 22:28:47 GMT
It hurt sooooooo much, I actually had to collapse and put myself in the recovery position afterwards. Horrific. I love it, that's what training is all about! |
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Post by daniel on Nov 3, 2009 23:12:57 GMT
Great stuff Andy, your account reminded me of how horrible interval can be. After spending over a month in the gym doing weights and sessions on the cross trainer I did an hour on the turbo tonight for the first time in a while, it was a very easy session, so nothing like yours.
It's good to hear you getting stuck in, keep me posted on how it goes.
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Post by Deleted on Nov 5, 2009 13:17:40 GMT
I did this yesterday-- or more correctly, I tried to do it. I only managed 4 sets the first time before I wimped out. After a few minutes of spinning I tried again, This time I made it through 8 sets but only by letting myself off on the intensity. I really need to HTFU. Still, I've never seen my heartrate get that high on a turbotrainer before so it must have done some good.
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