re: bike 'on' time in OS week 9
Maybe I missed the discussion on this...but, here is my assumption as to what the 'on' time is...
That right? Is it written like that so people can choose to do them as 30/30s or 1/1s or whatever they want as long as it adds up to 10 minutes total of 'on' time?
Did we conclude that one method was more benefitial than others? I thought the 2.5/2.5s from last year turned out to be the right combination...
Thanks
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I think R&P determined what was beneficial for one wasn't for another and left it up to us to determine.
Stephen,
I don't know if there is an official thread from the coaches on this but as I recall the issues was some individuals had trouble with the lengh of the 2.5 so it was reduced to getting in the 10' of on time.
From an adaptation standpoint the longer Vo2 intervals were giving better results thus the 2.5/2.5 recommendation last year.
There have been a couple threads Vo2 check these out, but note one was in relation to a single sport block of cycling:
http://members.endurancenation.us/T...fault.aspx
http://members.endurancenation.us/T...fault.aspx
Side note: For those members in the beginner and Intermediate groups especially I'd heed the words of Trent P in one of the above threads about going beyond the 2.5/2.5. As you will see from some of this post he is a machine but too much Vo2 work even took 'drillbit' down. A nick name he got for putting a drill bit in to his quad (I believe) at work and still not missing an OS workout.
Gordon
That is correct, we didn't find one "method" was significantly better than the other and it was more important to give these in a way that encouraged you to manage these sessions yourself, on the fly
Coaches opinion override what I write here, I will just share what I have gathered reading various literature, including ASCA/USA Swimming Level 3 Physiology School.
The general consensus is that a total of 12-20min per session spent at VO2max is suffiecient to induce adaptions. Nobody explains this better than Daniels, as to why longer, but not overly long intervals can serve very well.
It takes a certain amount of time for the cardio-vascular system to spool up to max O2 uptake, therefore the suggestion is the longer interval serves that purpose better. Daniles suggest 3-5min intervals as optimum. However if one chooses shorter intervals, the suggestion is the recovery be shorter than 1:1 ratio usually prescribed. The benefits can be had, however, it takes body several shorter intervals to spool up, short rest keeps that uptake high during the recovery, every susbsequent intervals, the athlete starts with slightly elevated O2 uptake level.
Across the board, coaches are unonimous on longer interval yielding optimum results once the athlete has logged a number of workouts of that type and is deeper in Vo2max focused mesocycle.
In summary, if I am to apply this to myself, as an intro, I may start with 30x30s, to gradulaly build to at least 3min interval to the total the coaches here are prescribing in VO2max focus phase.
As always, I am just sharing what I have read and found, in actual application of this, coache's writtings, workouts and advice are primary.
Great information Aleksander.
I think one key element here as you build the length of interval time is that the indviduals considering the 2.5+ VO2 are getting to the pointy end of the stick. This includes the ability to recover and contine to do the run workouts as well as following bike workouts.