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Discussion Starter · #1 ·
What is the best way to go about doing some interval training, i tried riding in a park which pretty much is a rolling course since its somewhat close off to vehicle traffic, but i have a difficult time staying in my target heart rate which is 170-180, since its slightly up hill then down hill, what i was wondering was do you guys have any better suggestions on going about staying in a high heart rate zone longer, besides climbing a mountain since i dont have any where im at, should i just go about doing my interval training on my trainer? or is there a better way to go about doing interval training, please any help would be appreciated, thanks again...

BS the DC
1,422 Posts
Go faster

Go faster ... assuming it's safe ... gear up and peddle hard on the down hills.

scruffy nerf herder
4,484 Posts

Let me ask a few things....

Are you subscribing to a specific plan... say friel? And you are asking about your target zone for your work interval specifically, right? Im guessing you are just picking the wrong place to train. I don't know where you live, but getting out where there is less traffic and even fewer stopsigns is paramount. Go somewhere relatively flat, or a closed course or circuit with a long climb that comes near your work interval.

I think outside is infinitely better than inside for a number of reasons, but the rollers/trainer WILL however, allow you to stay in zone better, and will force you to consistently pedal. So it is up to you, if you are wanting to specifically focus on your zone... either go inside or find a new place to ride.

If this is the only place you have, then the other poster was right, you have to hammer the downhill, perhaps the easiest way to do this is to attack over the crest instead of letting up and coasting.

Best of luck.

4,589 Posts
A Trainer Is One Answer....

If I'm doing intervals, it's usually a short workout (under an hour), so putting the bike on a trainer what I do. No traffic, you can concentrate on the workout, and the carpet is softer than asphalt when you keel over...

Intervals already? It's still February.

The following is from -- I found it interesting:

How Do I Train Using Reverse Periodization?

Question: In newsletter issue No. 129, you mentioned
"reverse periodization" as a way to deal with training
through rough winters. Apparently, it means to focus on
power in winter and endurance in the spring, rather than the
opposite. I'd like to know more about it because I'm in the
worst winter in years! -- Ashwin A.

Coach Fred Replies: As you're discovering, it's extremely
difficult to do long, steady, base-building miles in the
winter if you don't live in a mild climate and can train
during daylight hours. So reverse periodization (RP) makes
sense for many performance-oriented riders.

Little has been written on this subject, and it goes against
the classic periodization model where endurance is built
first and then power and speed are added as the competitive
season nears. Even so, I think a lot of snow-belt riders use
RP, probably without even knowing what it's called.

I set up the training plans in my Complete Book of Road Bike
Training using some features of the RP model. I figured that
many readers would be in your situation (and mine, too, here
in snowy Colorado). Check the book for detailed information.

If you want to try RP, here's a simple version.

You should still aim for one long, steady ride each week. If
road conditions prevent it, you can do a long run, hike,
ski, snowshoe or some other aerobic crosstraining activity.
The last resort is a long, boring bout on the trainer. Avoid
that unless it's getting close to your goal events and the
roads are still unridable.

During the week, do two harder workouts on the trainer if
you can't get out. They shouldn't be longer than an hour.
Concentrate on intensity. Use a heart monitor, a watts meter
or, preferably, a finely tuned sense of perceived exertion to
gauge your efforts.

These workouts can include time trial-like lactate-threshold
intervals of 10-20 minutes; shorter and harder intervals;
simulated climbs out of the saddle with a large gear;
one-leg pedaling for strength, or various other choices.

The remaining four days should be devoted to easy aerobic
exercise, resistance training and recovery.

Here's the payoff: When better weather finally arrives and
you can get out for longer rides, you'll find that endurance
comes quickly. In fact, endurance returns faster after a
winter spent as just described than do strength and power
after a winter of long, low-effort rides.

The danger, of course, is overtraining and burnout from
doing intense workouts before the season begins. You
have to know yourself and be careful to keep intensity
under control.

286 Posts
First, I do intervals at least once per week year around. I've tried them on my trainer but I don't think I get the same results. I drive about 1/2 hour to some Missouri River bottom farm land where it is bone flat. I also go either on Sunday mornings or around 10 am during the week to insure that there is no traffic on the roads. I'm able to ride for the entire duration without having to stop for traffic. I would suggest that you study a map of your area and make a special attempt to find the perfect area.

You might check to see where your state's TT is held. That usually is a flat area that may give the desired results. Don't be afraid to go off the beaten path you just might find some deserted unused roads.

As for your target heart range- I might make a suggestion. You state that your target for the intervals is 170-180 bpm which seems like a huge range to me. I would suggest that you narrow down your range to about 3 bpm +/-. For example I ride my intervals at 178-180 bpm. When I download the data the HR is almost flat. It just seems to me that 170-180 would be too large of a variance for an interval.
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