Power images from PT

powermad

Almost correct maarten. The intervals were actually 5mins on, 3.5mins off. I would have done 2 mins off but I felt tired from racing & training through the week so I thought it important to complete the work intervals regardless of the rest interval.

The intervals were also done on a slight uphill (about 2% grade) on an indoor trainer, allowing me to hit ~300W per interval. You can tell this from the speed been slightly less than what would be possible on the flat at 300W. :-)

BTW, the variations in power in the rest interval are a red-herring. I was interrupted a few times during that rest period so had to quickly jump off the bike a few times.

At the end it was just a simple 20 minute cool down to try keep my legs loose for the next training session.

2LAP

Were you starting to suffer on the last on, hence the slight drop in power?

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powermad

2LAP, yes, started to suffer on the last 2 intervals. The first interval I always workout below the target power, aiming to hit target power by the end of the interval. Psychologically getting 2 & 3 under my belt is good, then I sometimes kid myself that 4 is the last, then push on for another.

I've read some coaches say you should gradually increase power on each one so you're hitting your best on interval 5, though I guess my method has it's benefits also, e.g. continuing to work when fatigued.

I'm doing 2x20 at around 280-300W also, but since I do them on the TT bike I don't have power data unfortunately.

2LAP

Powermad, I am with you on that one. Planning to increase the power output on each interval is a daft idea as you complete a number of efforts below the optimum intensity, one at the correct intensity and then the final effort too hard. Thats a lot of wasted efforts. Its much better to complete fewer efforts at the correct intensity, as this leaves you fresher and having stressed your body appropriatly!

If you manipulate the rest part of the interval;

1. Increaseing the rest period allow your body to do more work in each effort therefore increaseing your ability to perform at an intensity (i.e. increaseing work capacity).
2. Reducing the rest period causes you to be more fatigued with each effort, this results in adaptations that alow you to perform an effort for longer (i.e. increases resistance to fatigue).

Hope this makes sense.

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