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Interval training - would appreciate tips

Discussion in 'Sports' started by js430, Jun 6, 2008.

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  1. js430

    js430 Formula Junior

    Mar 9, 2005
    373
    Seattle
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    Jerry Kahane
    #1 js430, Jun 6, 2008
    I have built up my leg muscles and stamina to be able to comfortable complete half marathon runs or half century bike rides. I now want to (significantly) improve my performance. Currently, I can do half an hour on the treadmill at 2 minute intervals of 9.5 mph and 12.5mph.

    Any suggestions on what intervals and intensities to train at for either biking or running? How many reps/how long overall should should each training session be? Any cross-training/weight-lifting exercises you would recommend?

    My goal is to be able to run 10 miles at 6 minute mile speed. Is it possible to sustain this speed for this long?
    For biking, I dunno...I guess 25mph for fifty miles is decent? What does Lance do...lol!

    Swimming is next...but I want to get reasonably happy with my running and biking times first.
     
  2. Remy Zero

    Remy Zero Two Time F1 World Champ

    Apr 26, 2005
    23,476
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    MC Cool Breeze
    #2 Remy Zero, Jun 6, 2008
    With HIIT, you will be working harder than you normally work but for about a quarter to a half of the time that you would normally spend on the cardio machine of your choice. HIIT is so intense and effective that you only need 15 to 20 minutes, tops!

    Here's What You Do:

    * Pick the cardio machine of your choice (treadmill, elliptical, rower, bike, swimming) and perform a 5 minute warm-up.

    * Then take time to stretch properly and you are ready to begin.

    * Start at a moderate pace for 1 minute, then crank up the pace to 90 or 95% of your Maximum Heart Rate (MHR).

    # Continue at this effort for 15 to 20 seconds, then slow down to your starting pace for another minute followed by another all-out sprint for 15 to 20 seconds.

    # Do this for no more than 15 minutes.

    # After that finish your workout by cooling down for 5 minutes and thoroughly stretch afterwards.

    A study at Laval University in Quebec, Canada found that HIIT cardio helped trainees loose nine (yes, 9!) times more fat than those who trained the traditional way (moderate speed for 20-60 minutes). Combine HIIT with your weight program and you boost your metabolism through the roof!

    The Reason HIIT Is So Successful Is This:

    1. When you work at a high intensity, you burn more total calories per pound of body weight.
    2. High Intensity workouts such as weight training and HIIT boost growth hormone levels.
    3. Elevates the body's metabolism throughout the entire day!

    What does this mean for you? The more calories that you burn in a day, the more weight you are able to lose. Even if weight loss is not your goal, HIIT is for you. Athletes will see better gains from doing HIIT cardio as opposed to traditional cardio.

    sprinting Unless you are training for a marathon, you do not keep a constant pace during your sport. All sports whether it be soccer or football, even baseball or basketball have a point where you need to change gears and hit a full sprint.

    HIIT will not only help your cardiovascular system, but will train the anaerobic ATP/CP system as well. Not only will you increase your cardiovascular endurance, but improve your raw speed and explosiveness as well!
     
  3. js430

    js430 Formula Junior

    Mar 9, 2005
    373
    Seattle
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    Jerry Kahane
    #3 js430, Jun 6, 2008
    OK, thanks. I am not really looking to lose weight...in fact, the more I work out, the more weight I gain because of the added muscle mass. I know I am healthy and at an appropriate weight and lean body mass level so I don't really watch the weight anymore.

    I have been doing equal length intervals for the high intensity and lower intensity. I will switch to your recommendation of the durations and see if that makes a difference. Any recommendation on whether I should do this daily, every other day, or every third day?

    BTW, I play soccer 2-3 times a week as well, so I can appreciate your advice on the explosiveness. It's actually fun to watch how the other players tire and slow down as the game progresses--with my running training, I find myself getting the ball much more in the second half of the game, probably because I am not anywhere near as tired as they are. I am looking forward to the Euro games this weekend--you planning on watching?
     
  4. JOEV

    JOEV F1 Rookie

    Aug 6, 2003
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    Joe
    #4 JOEV, Jun 6, 2008
  5. Remy Zero

    Remy Zero Two Time F1 World Champ

    Apr 26, 2005
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    #5 Remy Zero, Jun 6, 2008
    Jerry, so, whats your goal actually then?
     
  6. js430

    js430 Formula Junior

    Mar 9, 2005
    373
    Seattle
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    Jerry Kahane
    #6 js430, Jun 6, 2008
    Goals...hmmm, just being very, very fit. I don't care about looking muscular, I prefer the lean look I have right now. I guess I would be really ecstatic if I could:

    Run 10 miles in 60 minutes. While dribbling a soccer ball. My dribbling skills could do with serious improving, I think!

    Bike 100 miles in 3 something hours?

    Swimming -- don't really have any goals, except maybe to be able to swim for a couple of hours.

    I love being fit. It just makes me feel fantastic when I walk around and I feel like I am floating rather than touching the ground, and it seems to radiate some kind of energy that women really pick up on. It's actually getting to be a bit of a problem...
     
  7. js430

    js430 Formula Junior

    Mar 9, 2005
    373
    Seattle
    Full Name:
    Jerry Kahane
    #7 js430, Jun 6, 2008
    Joe V,
    those links are absolutely superb. Very helpful indeed. Many thanks!!!!
     
  8. Remy Zero

    Remy Zero Two Time F1 World Champ

    Apr 26, 2005
    23,476
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    #8 Remy Zero, Jun 7, 2008
    wow...that some great goals man.

    anyways, HIIT, or that interval training will help loads. jungle trekking, rope skipping, shadow boxing, and burpees.

    here's a vid of burpees, in case ur wondering whats that.

    http://www.youtube.com/watch?v=iScFbXXFlGg&feature=related

    burpees have been proven to provide better, fitter, stronger, leaner body.
     

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