Overachieving Intervals vs. Hammering on a Long Ride?

Joe Matchette

 As we all know, CoachR wrote a great teatise on overachieving on our intervals.  However, in one of the IM Podcasts (don't remember which week), he talks about hammering hills during the long rides.  My question to the team is this:

- When, if ever, do you go outside of the prescribed interval intensity and hammer the hills?

For example, my Saturday ride tomorrow has me doing:

• 20-30' warmup at 65-70%/Z1
• 2 x 15' (4') at FT/Z4-5
• 2 x 25'(5') at 80-85%/Z3
• rest at 75-80%/Z2 steady w/ no surges

If an opportunity presents itself after the warmup, do you all "attack" and disregard the Power Zone that is prescribed within the interval?  The objective being to give your body a new stress that it has to adapt to.

I know our goal is to ride steady, but when does one turn that switch off and just go for it?

Thanks,

Joe

delesh

In training on the bike I will take any opportunity to inflict as much stress on my body as possible. I know that I can ride steady if I want to but unless the training calls for that I want to get the most out of each training ride as possible. However, I don't let it affect me getting in the prescribed amount of work in. That always come first.

chris malone

You're actually referring to a different workout, I think. More of a VO2 block. This is, as you mention, a different stress.

If you're blasting short hills, you are doing probably z5+, short intervals. I see what your plan calls for and this is sub threshold work at longer intervals. If you're looking for more work, I say go get it, but get it within the long interval that's called for in the plan. There's a method behind the prescribed 15' interval madness.

If you're blasting short hills, this ends up being 100+% work. Don't be fooled by average watts for the workout; look at what you're doing in 30" or 1' or 2' power. If you can do that AND work the sub threshold intervals, good on ya. But that overload, short burst work will drain you. It adds up.

I keep these wkos separated. It's either 85-100% longer intervals or short 120%+ work. Not both at once.

mgraffeo

My first year in EN, I was terrified of going over the prescribed intervals. I saw good gains and also got a lot of practice at riding steady.

Nowadays, I ride a little differently in training. I've learned that riding up hills hard doesn't affect my VI much, so I do it. In fact, unless I'm going way above VO2 levels, it's hard for me to torque up my VI by going over targets. I have to work much harder to keep it up on the low side. So, for most intervals, I just go out and ride hard, and on the hills, ride harder. Not 'stand up and jump sprint', and not spikes of 30+%, but harder.

Experiment with it a little at a time that's right for you (probably not too close to a goal race). It's much easier for me this season, since I'm totally focused on shorter races and getting faster.

Gordon Cherwoniak

Joe,

Typically I am in the zones when following a play, but I do extend outside on occasion.  This is typically when I am feeling good.  I have also done as Chris M has suggested and done extra work in the prescribed zones.  I would only suggest this if you are recovering and feel good.  Watch the additional efforts over several days as this could lead to fatigue and days off. 

Finally if I have recently done an FTP test and seen a bump I'll leave things alone as it's generally hard enough already.  A few weeks after the body has adapted so a few watts here or there is much easier.

Gordon