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Re: RC: Re: RE: Interval Training
In a message dated 3/16/00 1:00:20 PM Pacific Standard Time,
<< I do my IT on a 700m oval sand track. I do twice-weekly sessions and I mix
aerobic & anaerobic work in the same session - not sure if this is good but
I've always done it. I start out with 15mins trot warm-up and then go into
15min canter sessions, changing direction after each session. At the end of
each session I do a sprint trying to push up the hr as far as I can. Its
not easy getting him up over 200 and I'm nervous about going so fast on this
track as the surface is a bit iffy for really fast work.>
I would tend to be nervous, too--this is not a big enough track for speeds in
excess of about a 2:45 mile rate. Especially if it's not suitably banked. Do
you have a nice long hell anywhere nearby?
>Recovery time is turn-around and walk half-way round the track & then off
again. If he recovers to under 100 in this time I go again. I normally
start off with 3x 15mins aiming to work up to 8 sessions (ie 2 hours) in the
month prior to a big ride.>
Right at about 3 weeks out, you should start to taper back--gradually cut the
mileage (don't stop, just taper) and gradually go shorter, sharper. Last hard
work tend days out. Short and sharp.
> I have always in the past aimed at keeping hr in the 135-140 range during
the "resistance" work. If I understand you correctly I should increase the
hr to 140-150, obviously this is also increasing the speed. I normally take
water bottles onto the track as he gets quite hot doing this work.>
At your sharpest, 160 HR sustained would be a good target, but you have to be
careful on that track. Look for a hill.
>Comments please before Sunday is possible when I'm going to the track for
the first session.>
If nothing else, I'm prompt.
>Re carbo loaders. Can you explain when you feel these should be used. What
distance? What point on the ride? Before vets? At vets? Etc.>
We've used as much as 4 oz every hour--don't forget the electrolytes--should
probably be about half that amount at the same frequency--possibly more.
>Thanks a lot
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