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[RC] IT - Ridecamp GuestPlease Reply to: ti tivers@xxxxxxx or ridecamp@xxxxxxxxxxxxx ========================================== So I guess the real question is this....how many endurance riders actually include formal interval training in their conditioning program? I know many riders add galloping or speed work to their program, like speed play or fartleks, but I really wonder how many do actual formal, interval work. Also, does interval training and fartleks give the same training effect as far as improving VO2max? If not, what is the benefit of each in regards to endurance riding?> IT is defined as multiple heats of exercise separated by partial recovery rest periods. Fartlek is continuous work with accelerations built in. Repetitions are multiple heats with full recovery between. The reason to use intervals is to achieve more strenuous exercise in a given workout than you could do if you attempted to take that work at the same speed continuously. thus, it is a way to get a greater volume of higher intensity work accomplished without encountering fatigue. So in regards to interval work with the horse. What would one assume is the max HR like 220 or 230 and then go with 85% max. So do you run the horse at a HR that is 85% for one minute > No, you begin interval works at rates of speed that are just a little faster than your long works. You break the long work into pieces, and take it a little faster. If your long work is only 15 miles, then you might do 4 X 3 miles, a little faster, with , say, 10 minutes in between each heat. and the let them recover for three minutes regardless of their HR recovery or do you use dropping to a certain HR as opposed to a timed recovery period.> YOu use a timed recovery period, but you set that by how quickly the HR drops under 100 and what the recovery plateau HR is (Recovery HR in intervals takes place between 60 and 90 seconds after the end of a heat--the drop in HR flattens out temporarily). Do you ever drop the recovery time between intervals or just increase the number of intervals as fitness improves?> Gradually increase the distance and, perhaps, the number of intervals. How many intervals is ideal to start with and approximately what is the lowest number of intervals to work up to to gain the most benefit in distance riding.> You'd begin at 2/3 to 3/4 of your long continuous day, dividing it into 3 or 4 parts--over the same terrain, and take it a little faster than your long day. Over time you will increase both speed and distance, but never both on the same day. I have always heard that interval work once a week is sufficient but would like to hear from others using interval work what frequency they have found most beneficial.> That's correct, if you're doing a long day once a week. Later, you can introduce hill repetitions as well. Also, do you ever increase the distance of the interval or do you just increase the number of intervals per session or is the interval based only on time?> It's based on time for distance, the HR as a monitoring device. the end goal is sustained speed for a significant distance--say, 30 miles, as in 3 X 10. With a 60-70 mile long day once a week as well. Might take as long as 2-3 years to build to that level of fitness from where you are right now. Should interval work be done as the only work out or is there any benefit in incorporating it into longer riders.> Not on the same day. Start with a good warmup, do a good warmdown, but the IT work should be exclusive on that day. For example, go on a 10+ mile training ride (aerobic) and in the middle of that training ride, like on a long grade, incorporate interval work for x number of minutes and then continue on a regular with the aerobic training for the rest of the ride?> Not good. You want to challenge one group of muscle cells and one metabolism at a time. IT should be done on the flat. Short repetitions can be done on hills, but not on the same day. Or should speed play/fartleks be the only speed work done during longer rides?> Ideally, long rides should be long rides, period. But seriously long, not ten miles. Just curious as how others incorporate speed work in their long distance training. Kim Fuess> The above is one approach. Good questions. Just remember that Monday's horse can do just a little more than he did last Monday.You cannot be in a hurry with this stuff. IT is a very sharp tool, used properly, and it cuts both ways if abused. Never overestimate your horse's fitness--go by your training log book and give the horse just a little more speed, or distance, than last Monday. ti AERC #6648 =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Ridecamp is a service of Endurance Net, http://www.endurance.net. Information, Policy, Disclaimer: http://www.endurance.net/Ridecamp Subscribe/Unsubscribe http://www.endurance.net/ridecamp/logon.asp Ride Long and Ride Safe!! =-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-
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