High Intensity Training and Commuting

[thefollen]

Anyone see Horizon last night?

Interesting program about the benefits of HIT where one claim is:

'cycling a total of three minutes a week can have just as many health benefits than longer endurance training sessions'

Only caught the final 20 of it (funnily enough was at the gym) but I'm not totally convinced. Saying that, just to be sure I may flat-out in a bout of SCR at least once a day's commute. Usually I go quickish but don't punish it enough to be a wreck at the end.

Time to hit the hammer?

 

[thefollen]

Oops, the quote didn't paste as expected, highlight with cursor to view.

 

[ianrauk]

Here

 

[thefollen]

Aha, good shout.

 

[gaz]

How much HIT should we do per trip? a bit of SCR action may only last 20 seconds in London.

 

[MacB]

How much HIT should we do per trip? a bit of SCR action may only last 20 seconds in London.

Whatever is needed to reach your favourite bike slot in time

 

[ColinJ]

How much HIT should we do per trip? a bit of SCR action may only last 20 seconds in London.

They were only talking about intense 20 second bursts about 3 times a session, a few sessions a week, so 'a bit of SCR action' would do!

 

[cyberknight]

I have started t omix and match my commute training to include spins, low rpm hill climbs, sprints for trees( the tree still wins haha ), spin hill climbs etc as need to increase my training but i have limited time so i vary my ride dependant on how i feel.Two hard days so far so i feel a steady spin ride today .

 

[tongskie01]

i sprint @ 33mph on 69 gear inches. but not flat out near the end of my ride. i might have to do a bit more. see how it goes.

 

[thefollen]

Haha yes, there aren't many nice long stretches in London. Grosvenor Road/Millbank's not too bad. Think one could definitely squeeze in a nice 30second sprint. On the flat I've had the Trek up to 33mph also but hope I can do more. Usually when going 'rather quick but not flat-out' it's 27-30mph. Been meaning to make the switch to a clipless setup for aaaages now- never seem to have the spare time to sort it. Apparently that'll allow me go faster.

So, to get the most from a mad 30sec sprint, are we talking ultra high RPM with easier gear or the reverse?

 

[tongskie01]

160 rpm and your heart goes ballistic.

 

[Bassjunkieuk]

There are a few spots you can get a decent 30 second sprint session in around London, as someone who does partake in quite a bit of SCR and until a few months ago used Strava :-) Millbank in both directions between Vauxhall Bridge and Lambth Bridge r/b is good for a 60 second effort (would be less if I could sustain more effort/pain) assuming you don't get a red outside Tate. Embankment on the whole is fairly good for sprinting, especially the section from VB>CB. The Bridges are all fairly good places with bus lanes meaning you only have to avoid murderous black taxis ;-)

I must be doing something right as I had an older gent ask if I was a club rider yesterday morning :-) Think he was impressed with my pace however that all changed when he mentioned he did a 21 mile commute.....at which point I was extremely impressed with his as I reckon he'd already covered about 4 times more distance then me that day

 

[paulw1969]

Anyone see Horizon last night?

Interesting program about the benefits of HIT where one claim is:

'cycling a total of three minutes a week can have just as many health benefits than longer endurance training sessions'

Only caught the final 20 of it (funnily enough was at the gym) but I'm not totally convinced. Saying that, just to be sure I may flat-out in a bout of SCR at least once a day's commute. Usually I go quickish but don't punish it enough to be a wreck at the end.

Time to hit the hammer?

yep i saw it all, very interesting, especially when you see the fat content of your blood 4 hrs after a fry up mind you that was a big fry up, even by my standards
I think it was a 20 seecond burst of FLAT OUT exersion X3, 3 times a week. One thing i did note was that it seemed to be cut so we didn't see any warm up period, i think it would be needed. And he also said early on that you should make sure you have no underlying medical problems or a caveat to that effect.
I did think the same, may well try the same when i start commuting about half way through so i am warmed up and not a quivering wreck when i get to work.
Found the program to be a good one, quite enjoyed it to be honest......will be riding past the hospital it was partially filmed at every morning....edit...that will be handy

 

[palinurus]

I've sometimes thought about doing a longer TT, like a 12, but the training volume sort of puts me off. Not any more- five or six minutes worth of special high intensity training a week, job done.

And I can take the bus to work- giving me more time to spend on the internet.