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Intervals ... What's Your Training Prescription?
by Marilyn Trout
During a conversation a while back with a World medalist and former racing mate of mine, I asked her a loaded question. “If you could do it all over again, what would you have done differently?” Without hesitation, the answer came… “intervals.” Indeed a very broad term. It’s like having someone paint your portrait and you are given a stick figure. We need to have some “flesh” added to it. Our conversation was quite substantive following her answer, which had much to do about training specificity.
In simple terms, the word “intervals” refers to intermittent periods of work and rest. Unfairly, it is frequently placed in a certain category of intensity…you know the category where our energy bar is being tossed at the side of the road. (Oh yes, there may be times that will happen when preparing for certain events but not ALL the time.) The list of interval types can make your head spin but the key to this training lies within its specificity. The question of what, why, when and how needs to be answered.
Although I don’t intend to address these questions in this article, I would like to have you accompany me on a few interval sessions with one of my athletes. You will find two basic kinds of intervals here:
- 2 x 10’ at tempo (sub-lactate/aerobic) with 5-10’ recovery between efforts – the primary object is to have even pacing from beginning to end of the interval and to remain aerobic throughout the effort.
- 2 x 5'(or 4-5 x 3-5') at threshold with 5' recovery between efforts – even pacing near threshold.
No need to concern yourself with specific numbers found in either the training prescriptions or graphs. What’s important is to see the relationship between the execution of the interval and the graph as it relates to the training prescription.
Any questions or comments…I’d like to hear from you,
Marilyn
Graph #1
Blue line (2/9/2008) - 2 x 10' anywhere in zone 3/tempo (212-253w) with 5' recovery between each interval. (For variety and if feeling good, for second interval do 2 x 5' (254-295w) with 5' easy between)
Athlete Comments: Felt good, but seemed to need 10' rest between intervals.
Coach Response: 5’ at threshold and 2’ above threshold. Worked too hard and not ready for decreased rest from 10’ to 5’ between efforts. Have to decrease intensity to stay aerobic. Pacing needs improvement. Looked more like 10/3/07 intervals. (If these were 1’ intervals during peak season you would’ve hit the mark. Your HR during recovery shows that we aren’t in peak season though.) Need to do another Lactate Threshold test.
Yellow line (2/2/08) - 2 x 10' anywhere in zone 3 (212-253w) with 10' recovery between each interval.
Coach Response: In the recommended power zone (tempo) and the HR responds right where it should be in recovery phase (can’t be seen on power graph but with HR data.) Stayed aerobic.
Red Line (9/12/07) - 1 x 10' at (183-218w) and another at (212-253w).
Coach Response:You do have a good ability to set a pace and stick with it. You held steady between 225-254w with the tempo intervals and have good recovery between. Stayed aerobic.
Green Line (10/3/07) - 4-5 x 3-5' at threshold pace (219-254w) with 5' recovery between each interval. You can try to up the intensity to 254-295w with 1-2 intervals. (Did 2 x 2' in the 254-295 range; 3 x 3' in the 219-254 range.) Stayed aerobic.
Evaluation:
This graph helps put some of the training "puzzle pieces" together for you as well as myself. I think it's best to read it when you have a bit of unhurried time.
What does your response to the intervals on Saturday tell us?
The mind is willing and strong but the body isn't fit for the kind of intensity...yet.
Without going into great depth, take a look at the interval work prescription i.e. 2 x 10' @ 212-253w... on 9/12/07, 2/2/08 & 2/9/08. They were essentially the same workout. On 9/12 & 2/2 you were right on the mark with pacing (flat line on graph) and hitting the recommended zone...take a look at the start of the interval and at the end. Now take a look at 2/9. You can see that you were either above the recommended power zone or at least on the upper ranges of it for the majority on the time. You were 2' in a VO2 Max zone. I have not seen this situation before with you. That is big time O2 debt that will need to be paid back. Not a problem when the fitness is there in peak season but tough at this point. Start conservatively for both the 10' and 5' intervals rather than going for the max and wearing out.
Why did I include 9/12/07 and 10/3/07?
To show you how you have responded to & executed the training in the past to these same workouts. 9/12 had great pacing within the your aerobic zones. 10/3 training was high intensity in prep for your 10/13 Hill climb, 2' & 3' intervals HOWEVER look at your corresponding HRs, zone 1&2.
OK...what does that mean for training in the weeks to come?
Be conservative when working within a prescribed training zone. Start the interval at the lower end of the zone. We need to continue to work on the longer interval (~10-15') at tempo or just below threshold without exceeding that level. There is no doubt you have good strength and can push it HOWEVER the aerobic fitness isn't where it should be to assume that kind of work. The strongest indicator of this is that the recovery is poor. (Presently your heart rate comes down to the 120's in 10', whereas at the end of last season your HR went to below 100 in 3'. As well it took more of an effort to get to 254-295w with a HR of 140ish rather than 120ish.)
Graph #2
Green line (3/12/08) Option #1: 2 x 10' @ ~ 230w with 10' recovery between each interval. Goal is to have even pacing from start to finish of tempo interval. Option #2: 1 x 10' @ ~ 230w with 10' recovery followed by 2 x 5' @ 230-235w with 5' recovery between. LT adjusted in response to test 3/2/08.
Athlete Comments: Option #2 felt pretty good today.
Red line (10/3/07) Option #2: 4-5 x 3-5' at threshold pace (219-254w) with 5' recovery between each interval. You can try to up the intensity to 254-295w with 1-2 intervals if feel good.
Coach Response: Once again, very good steady effort with the intervals...quite a bit different than the 2x5' intervals about a month ago eh. The important number is the 5’ power here. You have redeemed your training time very well. You had good training last week amidst your travel. Consistent weeks of training = growing solid foundation for the season.
Graph #3
Red line (2/16/08) – Very hilly & ambitious group ride…body feels pretty wasted afterwards.
Green line (3/2/08) – 30’ TT/Lactate Threshold test: 1st time for TT indoors, felt like had something left in the tank.
Yellow line (3/22/08) – Hilly road ride…beautiful day but body felt tired from workweek. Coach Response: Although you didn't feel energetic, there was a huge power improvement from the last time that you rode outside. So I'll take that scenario rather than feeling great with lower power J We're moving in a good direction.
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