Hate them. When I was racing, I performed the requisite intervals. Now? Not really. Yes, I understand the physiological benefits and do not dispute that science. After all, that was my field of study and my degrees. I have tried to do them outside on my bike and inside on the trainer – but it is not consistent. I do not enjoy them.
Can we get similar training in another way? I think we can. No, not as specific and maybe not as efficient but certainly more fun. I believe more fun. How?
I think group rides can be like intervals at times. When I rode with the racers and the fast groups, sometimes the attacking, the varied terrain etc. would provide some sort of interval-like workout.
I also think mountain biking can have an interval-like effect. I did not realize this until I was without a mountain bike for a period. On a mountain bike I am often varying intensity greatly. Spin the legs to get up this hill, turn and try to rest a moment (while pedaling) because I will need to start grinding in the next 20 feet, try to pedal easy for a moment because I need to spin up fast to roll over that slick section. Seemed I was always up in the red zone pushing up over this, through this and then trying to get a moment of rest (all the while continuing to pedal) before the next moment of redlining. It was fun. It was interval-like.
Being off my mountain bike for that moment in time showed me what it had done for me. Both in fitness and fun. I know. It is not the same. It is not as focused as it could/should be. Training must be more specific and focused. I understand. I am not racing.
Why was I off my mountain bike? Well, I was no longer spending time in Colorado and the three main trails in my area were lost (one to hunting, one to neglect and one a combination). The other trails were a drive that I was not going to justify at that moment in my life. At the same time a friend wanted a mountain bike to do the Leadville 100. We made a deal. He still has that bike and loves it. It was my dream bike. I enjoyed riding it a few years. He still rides it and regularly thanks me for selling it to him. I am happy that it has brought him joy. I am dreaming of a new mountain bike now for myself. After all, it is my favorite and the trails are returning. Until then my ancient (read 1993 vintage) mountain bike scares me regularly. I ride it. I enjoy it. And, I digress.
Back to Intervals. Do you do them? Formally? Or some variation? Or let the rides/terrain/day create some form of interval?
I don’t race but I do them, and I guess I like them. Reasons I like them. 1) Intervals give me very clear focal points for a shorter amount of time – I like the focus and intervals make the workout seem to go by quickly. 2) Intervals cause me to work harder and ride longer than I would otherwise – I rarely go on group rides due to schedule constraints so I don’t get the group push. 3) I like the feeling of power and accomplishment that comes from completing a set of hard intervals – it puts me in a relaxed and focused mindset the rest of the day. 4) When I do find time to join a group ride I feel strong and like I can respond to pace changes – this makes group riding way more fun.
This morning I finished three sets of five 10-second sprints (80 seconds rest between sprints) with 3 min above FTP immediately after the 5th sprint in each set. It was really hard and kinda painful while I was doing it but I feel great now. On Saturday I plan to do another set of intervals (two sets @ Maximum Aerobic Power of 30, 60, 90, 120, 90, 60, 30 seconds with 90 seconds between each interval and 5 minutes between sets) and I’m already looking forward to those.
Maybe this is more evidence that I’m wired a bit different.