I've put it off long enough (a few years). It is time to do intervals. I need to get faster. I've made some average gains on the bike by just riding the bike. The adaptation result from this method does work but there is a better way - increased intensity.
I plan to increase intensity significantly, keep strength training and get in at least one 3+ hour ride on the weekend. I also have to balance this with added combat conditioning but the instructor is a real pain in the you know what!
The problem is that interval training sucks! If it were easy, everyone would be doing it. The results are worth the effort.
I have been messing around with some sprinting and hill climbing for the past few weeks.
Tues - ride 15
Wed - ride 15 with 6 miles of hill repeats
Thurs - ride 30 - 7 x 36sec speed/36 sec rest. this was difficult. I tried to keep the RPM at 85. This proved to be very difficult. I need to figure the best gear combination and cadence for this workout.
Why Do You Ride
5 years ago