"Pain, Misery, Despair, Agony, Sorrow, Interval Training & My Dignity...They All Go Together."
That is a fairly accurate description of my thoughts after my first experience doing intervals way back in the Jurassic era of the early 70's. I had read an article somewhere about doing 30 seconds "on", 30 seconds "off" for a workout, so we had to try it
.
Of course being young & stupid, we didn't bother to ask any of the experienced riders what/how/why we should do them..we just made the attempt to do them. Kind of like somebody saying: "Oiling your handlebars makes you go faster"...you just do it...don't ask why.
After school, a couple of us rode out to a park, and set out to do our intervals. The workout was going to last about 20 miles, at least that was the plan. It didn't quite work out that way. Thinking that each effort had to be 100% max., we made less than 10 efforts, and we were ready to "step into the light."
43 years later: The Present
I still hate intervals. All kinds. Ok, maybe not hate.
Intervals on the road I like the least, but they can be the most important if you have a healthy racing diet. The varying terrain, changing conditions, bike handling challenges, can add up to a fast paced, mentally stimulating, physically punishing, workout. If a power meter is used, it is much easier to control the level of intensity of the efforts regardless of conditions, as well as set performance targets.
The bad news is that all the other negative issues such as traffic, dogs, texting, etc. can override the positive aspects of doing intervals on the road. For example: watching where you are going, paying attention to traffic, looking at a stop watch, maintaining intensity, all while dodging dogs, can create a frustrating, & dangerous experience.
Next on my list of favorite interval locations, is on the computrainer. I know. Every cyclist hates riding indoor trainers, and 1 hour on the trainer is like 7 hours on the road. I get it.
There are advantages, however. One of which is safety. You can dig real deep and focus on the efforts. without worrying about going off the road, getting hit by a car, or even having to ride home. Additionally if you are using a device such as a computrainer, that has ergo functionality, you can control the resistive load and improve incrementally. Not bad.
I think may favorite place to do interval training is on the velodrome.
Flashback 1: 2011 US Nationals (Masters) Trexlertown, PA.
After about 25 year away from the competitive side of the sport of cycling, I decided to compete in the US. Masters National Championships being held at Trexlertown, PA. I hadn't seen many of the T-Town regulars since about 1984 so I was anxious to see many old friends/riders. Think homecoming!
While setting my equipment up on the infield a few days prior to the Championships getting started, the race announcer was making some announcements, and it turned out to be Art "The Dart" McHugh. Art is a living legend, in the track cycling community, and way back in the days of yore we were good friends, in fact Art was kind of a mentor. So I decided to make my way to the announcing booth to say hello.
As soon as the Dart and I saw each other, the years melted away ...in fact Art says "I was just telling someone about that time you barfed so much down the backstretch, it left stains on the concrete for years..."
Flashback 1A: 1984 Stains on the Velodrome
Trexlertown,PA.: It was 1984 and if I am not mistaken it was relatively early in the track season and a group of us(6-8) were working out together. (I won't list everyone's names so as to protect the innocent). We were doing one lap lead outs as a group, each one of the 6 takes a turn at the front leading out the rest of the group for the effort. At the conclusion of the effort, the leader, would retire to the back of the group and next in line would take the lead for the 4 lap wind up then continue with an all out effort on lap 5, and then the cycle would repeat.
After my second time at the front, at the conclusion of the sprint, I moved to the back of the group and when we reached the backstretch my stomach decided to evacuate in a series of convulsive explosions. I turned off and fell to the grass on the infield. As I continued to retch, I heard Art say "Hey, where's Moschetto?" An istant later the group was going onto the backstretch, smack in the middle of the "debris field" and all I heard was multiple "uuugh!! That is disgusting!!!" I was now retching and laughing at the same time. Ventriloquism?
Present Day:
Intervals on the velodrome?
Whether doing the efforts solo, or using a motorcycle to set the level of intensity, the environment is tough to beat. No cars, dogs, texting, surprises, or distractions to blur one's focus.
Additionally, the conditions for the most part, are relatively stable from one workout to the next, so a stopwatch can be used to assess performance as well as set level of intensity. Simple.
On a typical Sunday track workout, the entire workout is interval based, and we may ride anywhere from 30-50 miles, all of which, at a relatively high intensity. What's not to like?
TomMoschettoFitness.com
Art The Dart, and Tom Moschetto July 2011
That is a fairly accurate description of my thoughts after my first experience doing intervals way back in the Jurassic era of the early 70's. I had read an article somewhere about doing 30 seconds "on", 30 seconds "off" for a workout, so we had to try it
.
Of course being young & stupid, we didn't bother to ask any of the experienced riders what/how/why we should do them..we just made the attempt to do them. Kind of like somebody saying: "Oiling your handlebars makes you go faster"...you just do it...don't ask why.
After school, a couple of us rode out to a park, and set out to do our intervals. The workout was going to last about 20 miles, at least that was the plan. It didn't quite work out that way. Thinking that each effort had to be 100% max., we made less than 10 efforts, and we were ready to "step into the light."
43 years later: The Present
I still hate intervals. All kinds. Ok, maybe not hate.
Intervals on the road I like the least, but they can be the most important if you have a healthy racing diet. The varying terrain, changing conditions, bike handling challenges, can add up to a fast paced, mentally stimulating, physically punishing, workout. If a power meter is used, it is much easier to control the level of intensity of the efforts regardless of conditions, as well as set performance targets.
The bad news is that all the other negative issues such as traffic, dogs, texting, etc. can override the positive aspects of doing intervals on the road. For example: watching where you are going, paying attention to traffic, looking at a stop watch, maintaining intensity, all while dodging dogs, can create a frustrating, & dangerous experience.
Next on my list of favorite interval locations, is on the computrainer. I know. Every cyclist hates riding indoor trainers, and 1 hour on the trainer is like 7 hours on the road. I get it.
There are advantages, however. One of which is safety. You can dig real deep and focus on the efforts. without worrying about going off the road, getting hit by a car, or even having to ride home. Additionally if you are using a device such as a computrainer, that has ergo functionality, you can control the resistive load and improve incrementally. Not bad.
I think may favorite place to do interval training is on the velodrome.
Flashback 1: 2011 US Nationals (Masters) Trexlertown, PA.
After about 25 year away from the competitive side of the sport of cycling, I decided to compete in the US. Masters National Championships being held at Trexlertown, PA. I hadn't seen many of the T-Town regulars since about 1984 so I was anxious to see many old friends/riders. Think homecoming!
While setting my equipment up on the infield a few days prior to the Championships getting started, the race announcer was making some announcements, and it turned out to be Art "The Dart" McHugh. Art is a living legend, in the track cycling community, and way back in the days of yore we were good friends, in fact Art was kind of a mentor. So I decided to make my way to the announcing booth to say hello.
As soon as the Dart and I saw each other, the years melted away ...in fact Art says "I was just telling someone about that time you barfed so much down the backstretch, it left stains on the concrete for years..."
Flashback 1A: 1984 Stains on the Velodrome
Trexlertown,PA.: It was 1984 and if I am not mistaken it was relatively early in the track season and a group of us(6-8) were working out together. (I won't list everyone's names so as to protect the innocent). We were doing one lap lead outs as a group, each one of the 6 takes a turn at the front leading out the rest of the group for the effort. At the conclusion of the effort, the leader, would retire to the back of the group and next in line would take the lead for the 4 lap wind up then continue with an all out effort on lap 5, and then the cycle would repeat.
After my second time at the front, at the conclusion of the sprint, I moved to the back of the group and when we reached the backstretch my stomach decided to evacuate in a series of convulsive explosions. I turned off and fell to the grass on the infield. As I continued to retch, I heard Art say "Hey, where's Moschetto?" An istant later the group was going onto the backstretch, smack in the middle of the "debris field" and all I heard was multiple "uuugh!! That is disgusting!!!" I was now retching and laughing at the same time. Ventriloquism?
Present Day:
Intervals on the velodrome?
Whether doing the efforts solo, or using a motorcycle to set the level of intensity, the environment is tough to beat. No cars, dogs, texting, surprises, or distractions to blur one's focus.
Additionally, the conditions for the most part, are relatively stable from one workout to the next, so a stopwatch can be used to assess performance as well as set level of intensity. Simple.
On a typical Sunday track workout, the entire workout is interval based, and we may ride anywhere from 30-50 miles, all of which, at a relatively high intensity. What's not to like?
TomMoschettoFitness.com
Art The Dart, and Tom Moschetto July 2011
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