Yesterday I did 4 all out bike sprints and took more than the 2:30 - 3 min rest than I do with a typical tempo set. I just rested in between reps for my HR to go down to 120 then I went again.
Bike sprints
4 x 300m - rest intervals 3, 4, 5 min
Max speed: 27.9, 27.9, 28.4, 28.5
Max HR / rep: 162, 168, 169, 169
Doesn't look like much but I really felt the pump. It was hard. Last one I just went all out to top speed then coasted the last 100m or so, didn't stay off the seat the full 300m.
Weight is getting down there. 142.5 after doing some yard work this morning.
Scattered thunderstorms the next 4-5 days so no swimming probably this week.
Bike sprintscan be very effective in developing systemic ability to tolerate intense anaerobic work which will cross over by improving your recovery ability. By systematic tolerance I mean buffering of carbonic acid scavenging free hydrogen ions etc.. To develop that sort of tolerance progression should take the form of rest period restriction or reduction. Meaning gradually shorten the rest periods between bike sprints or make the rest incomplete rest by continuing to cycle. So the goal should be less focus on maximum speed and muscle pump and more focus on repeats with less rest. That is where the pain should be, partial recovery and repeat. A simple progression could pick a speed you can achieve that is not all out, say 26 MPH, and shorten the rest period by 30 seconds and when you are no longer able to hit 26 you are done. If you have the right speed and right rest period the first couple are no big deal but by the 5th or 6th you will not want to start the sprint and will suffer greatly trying to hit the mark. Basically by the end you want to not be “recovered” starting the last sprints. This will improve your tolerance and should translate in the form or improved tolerance. It will also have the benefit of slightly less force on the knees as top speed is not the goal. It can be done seated or standing, doesn’t matter.
ReplyDeleteYes, that is the basis of intensive tempo. I do that too. Probably better than taking more rest
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