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  1. #1
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    What about "race simulation" training workouts?

    Hi

    I was doing my normal interval training, and was thinking about doing race simulation intervals. I mean, start 2 minutes as a SMSPO interval (Max effort you can substain for that time), then 3 minutes at MSPO zone (changing one or two sprockets at the rear). Then hitting the hammer again and so on...

    If there`s someone doing this kind of workouts, woul you like to share some of your experiences using them, and how do you them?

    I LOVE to do do intervals, but after 5 of this I was trashed...damn, they hurt!

    In fact they hurt a little more than the typical 4 min on 4 min off SMSPO...I think it`s because you never rest "totally"...

    thanks!!

    bye

  2. #2
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    Race start simulations are great

    2minutes Zone 5
    followed by 10 minutes MSPO

    rest 5 mins
    repeat


    Another great type of interval is a BK-buttkicker

    8-12 minutes. where every minute you alternate between MSP and SMSP 1st min at SMSP, 2nd minute at MSP, 3minute at SMSP, etc.

    rest have the duration of the work effort
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  3. #3
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    the last one looks promising...

    Quote Originally Posted by ashwinearl

    Another great type of interval is a BK-buttkicker

    8-12 minutes. where every minute you alternate between MSP and SMSP 1st min at SMSP, 2nd minute at MSP, 3minute at SMSP, etc.

    rest have the duration of the work effort
    hehehehe. But I wanted to know one thing for these intervals. How much time do you repeat them. I mean, do "how many sets" of them per session or a specific quanty of minutes?

    thanks again!

  4. #4
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    Quote Originally Posted by fran
    hehehehe. But I wanted to know one thing for these intervals. How much time do you repeat them. I mean, do "how many sets" of them per session or a specific quanty of minutes?

    thanks again!
    depends on your level

    maybe for sport shoot for 20-25 minutes of total WORK (2x10 min) 3x8

    Takes some trial/error to figure out what you can accomodate.
    My training BLOG

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  5. #5
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    Quote Originally Posted by ashwinearl
    depends on your level

    maybe for sport shoot for 20-25 minutes of total WORK (2x10 min) 3x8

    Takes some trial/error to figure out what you can accomodate.
    One way to cut down on the trial and error if you're using power to prescribe these workouts is to plan it out using this spreadsheet:
    http://www.geocities.com/theanhalts/...mooth.v1.1.xls

    Although this tool was originally written to help plan workouts for a certain TSS load (i.e. TSS prediction) it can also be used to dial in power levels and durations for interval workouts. Basically, the predicted normalized power for the w/o shouldn't exceed your current ability for the time frame of the entire workout. For example, if the workout takes up a total of 1 hour, the normalized power prediction shouldn't be greater than your FT (functional threshold, or MSSP).

    I use this all the time and it's amazing how well it predicts "all I can do"...

    Oh yeah...the spreadsheet doesn't have the "example" 2x20 w/o entered...it's got one of my SMSP w/o on there instead...sorry.

    Hope this helps.

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