Intervals on the commute

equivariant

Not sure if this should be in training logs (its not a log) so mods might move if appropriate?

I have limited time to train at weekends but I want to get faster - so that means using my commute to train. I have a 15k each way commute with a 9k stretch of uninterrupted good quality hard shoulder in the middle (no big hills) - what kind of intervals would give me the most bang for my buck? Goal is to build fitness for club league/A4 racing. Right now I can average about 30kph for an hour solo - I would like to bump that up a bit.

I have been trying a few 40-20 type intervals but I don't know what I am doing really. Should I go for longer intervals? Should I do intervals every time or just once or twice a week (given that I don't get many long spins at the weekend)

Lumen

A couple of years ago I tried doing one maximal 15-20 minute interval, 4 days a week on my commute.

I was fine for about a month. Then I wasn't, for quite a while.

I think I was experimenting with the theory that a person has enough glycogen replacement capacity to do an hour at threshold per day, so <20 minutes at ~20W ish over threshold didn't seem like much. I am not that person.

triggermortis

I only commute 8K either way for 5 days (then have 5 days off) and by the 4th or 5th day, I'm too tired to do anything but get home, especially if it's after a night shift. 11 hours of work leaves me little energy for any sustained effort, especially at this time of year

Euro Fred

I like to do minute on (as hard as I can) minute off (but keeping the legs spinning) 8/9 times or untill i feel sick on my 9k commute

It's more of weight loss thing tbf

But thats just me and i don't race or do any big 50k+ spins so this post will most probably not help in anyway

equivariant

triggermortis wrote: »

I only commute 8K either way for 5 days (then have 5 days off) and by the 4th or 5th day, I'm too tired to do anything but get home, especially if it's after a night shift. 11 hours of work leaves me little energy for any sustained effort, especially at this time of year

I have a desk job so I find that I don't get too physically tired from commuting. I have been doing 15k each way 3-5 times a week for the last couple of years, so I am fairly used to that now. Up until recently, I never gave much thought to riding hard - I just tried to collect as many of the strava KOMS as I could. Once I got the attainable ones (I must get around to flagging all the people ahead of me on the others ) I never bothered too much with intervals.

Euro Fred wrote: »

I like to do minute on (as hard as I can) minute off (but keeping the legs spinning) 8/9 times or untill i feel sick on my 9k commute

It's more of weight loss thing tbf

But thats just me and i don't race or do any big 50k+ spins so this post will most probably not help in anyway

Weight loss would be a goal for me as well. I would like to drop 6 or 7 kg in the next few months - get myself down to about 80kg which is very light for me.

PS Do you do that every day? Both ways?

Inquitus

Tabata intervals are well recommended, 20 secs on (maximal effort) 10 secs off (coasting or very soft pedalling) done 8 times for a total of 4 minutes.

Lumen

Euro Fred wrote: »

I like to do minute on (as hard as I can) minute off (but keeping the legs spinning) 8/9 times or until i feel sick on my 9k commute

I'm struggling a little with the "like to do" bit.

One minute maximal intervals are unbelievably tough. Doing that nine times in a row? On a commute? :eek:

equivariant

Lumen wrote: »

I'm struggling a little with the "like to do" bit.

One minute maximal intervals are unbelievably tough. Doing that nine times in a row? On a commute? :eek:

I'm enjoying doing intervals these days on the commute - it makes it a bit more interesting (ie painful) than just cruising along in to work. Also I am fortunate enough to have my own office space - so I can lock the door for a few minutes after I arrive while I am throwing up/recovering/checking email/...

mossym

Lumen wrote: »

I'm struggling a little with the "like to do" bit.

One minute maximal intervals are unbelievably tough. Doing that nine times in a row? On a commute? :eek:

you get to enjoy the hurting
5*5min@ 120%ftp, 2 mins recovery. very very tough. but you learn to enjoy the struggle

aFlabbyPanda

Have you got a heart rate monitor? I use mine on the commute for interval sessions. I've no interest in cycling as a sport but use the time for burning calories and working on my recovery, conditioning, etc. Around 85% of your max for 1 to 2 minutes then the same time for recovery, rinse & repeat.

Muahahaha

when people say maximum effort during an interval are they talking out of the saddle sprinting? sorry I'm not familiar with the concept.

Euro Fred

equivariant wrote: »

Weight loss would be a goal for me as well. I would like to drop 6 or 7 kg in the next few months - get myself down to about 80kg which is very light for me.

PS Do you do that every day? Both ways?

both ways , no way.

first thing in the morning and don't have any breakfast apparently its a really good way to lose weight.

As for the "like to do" comment, that was badly phrased.
I suppose i should have said "my intervals of choice are " or something.

Because as you know if you are doing them to your max it's supposed to hurt

Also re this "One minute maximal intervals are unbelievably tough. Doing that nine times in a row? On a commute"

well the aim is to do 1 min on 1 min off, but with traffic lights and other road furniture its not always possible and I don't take risks trying to make it work either.

It a loose program I have based on something i heard on Talksport for jogging/running and it works for me

Beasty

Muahahaha wrote: »

when people say maximum effort during an interval are they talking out of the saddle sprinting? sorry I'm not familiar with the concept.

If I am doing a maximal effort out of the saddle I will struggle to get past 10 seconds. I know what I am capable of over a minute and will target that (with a powermeter) and it will be done in the saddle except perhaps for a few seconds at the end. The last 20s will be hell. If I do it at true maximal 1 minute effort I will need 5 mins or so recovery before even thinking of trying again!

triggermortis

I could probably do something on my way into work as I feel fresher and its mainly downhill, but I would have to section it by road areas instead of times as the traffic can get in the way.
Once the weather improves, I'll be getting out for an hour at lunchtime, and maybe that might be better for me

bbolger

Inquitus wrote: »

Tabata intervals are well recommended, 20 secs on (maximal effort) 10 secs off (coasting or very soft pedalling) done 8 times for a total of 4 minutes.

+1 on this, tried it at the end of the Summer last year. Good prep for the surges in races and overall fitness.

I've a 35km commute each way and found this 20min one useful to throw in on the way home with a few km wind down before you get home.

• 1st 5 mins: 30 seconds on and 30 off
• 2nd 5 mins: 35 seconds on and 25 off
• 3rd 5 mins: 40 seconds on and 20 off
• 4th 5 mins: 45 on and 15 off

"On" is a full-on effort as hard as you can. At first I struggled with them, but got used to them after a couple weeks and felt the better for it.

Got it from a Sticky Bottle link here:
http://www.stickybottle.com/latest-news/its-only-four-minutes-of-pain-but-the-results-from-that-kind-of-training-are-amazing/

Ken used it to devastating effect in our club league last year.

Muahahaha

Beasty wrote: »

If I am doing a maximal effort out of the saddle I will struggle to get past 10 seconds. I know what I am capable of over a minute and will target that (with a powermeter) and it will be done in the saddle except perhaps for a few seconds at the end. The last 20s will be hell. If I do it at true maximal 1 minute effort I will need 5 mins or so recovery before even thinking of trying again!

thanks for that- it makes me realise I need to put more effort in