Motivation for Hard Intervals?

I did a search and didn't find what I wanted...let me know if there is an old thread that covers this... :)

I have not done much in the way of interval training, per se, on the bike. My last experience with true interval training was many years ago, in the pool. For that, it was easy to stay motivated to work super, duper hard, because I was swimming a circle in a lane with teammates, and (1) I am competitive, and (2) you can't just quit in the middle of the pool.

This year, I want to get faster on the bike...so here come intervals. I ride alone, and the couple of people in the gym I sometimes workout with don't do intervals and aren't competitive. My spinning class doesn't do cycling style intervals...the instructor is not a cyclist.

Question: How do you MAKE yourself work to maximum intensity on the bike for structured intervals? You know...for the whole set, when it isn't fun anymore, and there is suffering involved.

I know from the pool that intervals will make me fitter, stronger, faster. I just need to figure out how to make myself suffer without teammates to push me. Help!!

Well, when I'm suffering, I don't call it suffering in my mind. I call that feeling "muscles growing" and I picture that happening. I mean I vividly picture my legs turning into TdF style cyclist's legs.

And I imagine getting dropped. And dig in deep to stay on, and then to get back, and then to pass... even though I'm by myself. This feeling is easily & strongly brought back to me, because I've mostly ridden with men who are mostly faster & stronger than me. In fact, at my spinning class on Saturday, I was killing myself to "keep up" in my mind with the big strong guy next to me, and actually went into an aero tuck even though I knew I was in spinning class & knew that having a smaller profile in the "wind" wasn't really making any difference. Except in my mind, it was. :)

Or, I wear a heart rate monitor, and it's just a commitment to keeping the number in the range. A fierce commitment, if need be.

And I know that it's just for a short time, so I tell myself "you can keep going... just a little bit more..." Because really, I can. And you can.

It's not hard for me with intervals, because they are intervals, if that makes sense. I know the break is coming in. What I don't get is how people keep themselves psyched up for the unrelenting pace of actual racing.

Spinervals! :D

V.

Heart rate!! Having to reach a number and then keep it is all the motivation I need. And then I yell at myself,hehe if you were to drive past me doing one you might think I was slightly schizo..

I say things like go go go !! get the heart rate up, you can do it! Move those legs lift them go,etc. WHatever I need at that moment

Could someone explain exactly what intervals are?

I know it's a series of harder efforts, punctuated by light effort, but what's a typical pattern?

And, blueskies....I imagine the fat melting off my legs when I'm riding or working out. I can't do the calisthenics we do without relating it to an actual movement I would do in real life if I had the opportunity. "putting a box on a shelf...putting a box on a shelf..." is the kind of thing that goes through my mind.

I guess an active imagination would be helpful to stay motivated.

Karen

I'm following a training plan that uses intervals. I hate 'em.

I use a stopwatch, and I know when I'm supposed to start, and it's just not an option to stop until time is up. They're short -- 30 seconds, followed by 4.5 minutes of recovery. I do three sets, then recovery for 10 minute. Three sets of those. ouch. Then there are the three minute high cadence ones, or the 10-second max cadence. And, the always wonderful one-legged drills. 60 seconds left, 60 right, 60 both, repeat 8 times.

Quiting is not an option.

I'm not su;re I"m that good at it, but I basically imagine when I'll want to *use* those stronger muscles and convince myself that by hurting a little now I won't have to hurt as much later. And thinking things like "Yea? Now is when you **think** I'll stop, since it is hard. Well, that's when *They'll* stop, but not me!@!"
Now I have to make myself stop eating these cookies so that I can be lighter, too :D Sayin' it out loud helps...

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Originally Posted by Veronica

Spinervals! :D

V.

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Yep...I concur...when I tried the stop watch method, I'd miscount, or stop early (hey, they *hurt* :eek: ). Put ECT in charge of timing my intervals and I become a mindless little lemming doing exactly what he tells me to, forcing the heart rate where it should be. Sometime when I finish a set I'm amazed that I kept going. Sure, I could cheat with ECT, but, for some reason, I don't.

About the only things I'm good at doing outside on my own are Hill Repeats and rides where I stay in the training zone the whole ride. And that only works because I set the HRM to beep at me!

V.

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Originally Posted by Thorn

Put ECT in charge of timing my intervals and I become a mindless little lemming doing exactly what he tells me to, forcing the heart rate where it should be. Sometime when I finish a set I'm amazed that I kept going. Sure, I could cheat with ECT, but, for some reason, I don't.

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Evil Coach Troy? Yeah, him and Coach Chris (Carmicheal) both inspire me to keep going. If my plans intervals were longer, I would have to agree that Spinervals or Trainright would be the only way I could do them. I just hate the music so much...

I use the interval workout on my Garmin. Actually I programmed a custom one so that I could include a warmup and cool-down and still download the entire workout in a single track. You can program intervals and recovery periods by time or distance, and set (or omit) goal HRs or speeds. Very cool.

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Originally Posted by OakLeaf

I use the interval workout on my Garmin. Actually I programmed a custom one so that I could include a warmup and cool-down and still download the entire workout in a single track. You can program intervals and recovery periods by time or distance, and set (or omit) goal HRs or speeds. Very cool.

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Oh! I have a Garmin, and have no idea how to do that! Care to share specific steps to do this?

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Originally Posted by Tuckervill

Could someone explain exactly what intervals are?

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Hey there T!
Yup, you have described them, and Pedal Wench has described them.

You can base your intervals on several patterns... heart rate, time or distance.

I do two types of intervals; one based on HR and one based on distance.

The heart rate one goes like this...

-warm up for about 30mins - low intensity riding, HR elevated but not so you can't talk (for me, about 120bpm)
-lift your speed/intensity til your HR hits lactate threshold or close and hold for 30secs (for me 158bpm or more)
-then relax and let HR drop (for me, under 120bpm)
- as soon as your HR has dropped, hit the gas again and try to get into your LT again

The distance one goes like this... I have 1.3km of false flat I do this on

-warm up for about 30mins - low intensity riding, HR elevated but not so you can't talk (for me, about 120bpm)
- I go flat out "up" the false flat, I focus on power output, not speed, my HR lifts of course
-as soon as I get to the turn-around point I go into recovery mode as I pedal "down" the false flat
-repeat

OK... important things about intervals... realise that you may only be able to do 2-3 to begin with. Accept that and don't beat yourself up if you aimed to do 3 and only managed 2. Listen to your body - thats important.

Don't do this type of interval 2 days in a row. It is important for this type of training to be effective that your heart has fully recovered from the exertion - sometimes your heart can remain slightly elevated the next day - particularly the more you are doing.

I typically do about 7 intervals on an interval day... I have done as many as ten, I have often stopped at about 5-6 - it is tiring - prepare to be very tired afterwards.

Do make sure you cool down for 20-30 minutes - you will have just pumped a heap of lactic acid through your muscles, you need to spin those muscles out...

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Originally Posted by Starfish

Question: How do you MAKE yourself work to maximum intensity on the bike for structured intervals? You know...for the whole set, when it isn't fun anymore, and there is suffering involved.

I know from the pool that intervals will make me fitter, stronger, faster. I just need to figure out how to make myself suffer without teammates to push me. Help!!

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Hmmm... how do I do it?

I work through my children and their cousins...

For example, I decide I have to do 3 today - so at the start of each one I say - this is for Bart, then... this is for Lisa... then, this is for Maggie... ( :rolleyes: not the real names of my kids :p ) and i always do them in birth order so I don't lose my place

This also helps me focus on just that one interval and not how many I have to go - I am doing this one for Maggie, and I have to do it the best I can for her.
When I finish I also know how many I have done, I just count through the kids... I have found when I count using numbers, I lose my place...

Here's an article on dissociation while exercising that I read recently:

http://www.nytimes.com/2007/12/06/he...ssandnutrition

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Originally Posted by Pedal Wench

Oh! I have a Garmin, and have no idea how to do that! Care to share specific steps to do this?

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I think you have to create the workout in Training Center, anyway that's how I do it. You can edit in the device, but it's a lot easier with a keyboard and a computer screen. You might want to take a look at the workouts that are already in the software to see if any of them suit you.

Mac version: Workouts are stored in the folder all the way at the bottom of the left side of the window under "Activities." Under the "File" menu, select "New Workout." Windows version: Click the tab that says "Workouts" right underneath the menu bar, and the folders are displayed. Select the folder where you want your new workout to be stored (running, cycling or other), then under the "Edit" menu, select "New Workout."

By default, your first step is "Go until I press the 'lap' button on my device." If you want to change that (or edit any step) in the Mac version, double-click on it or press command-I. In the Windows version, the editing options appear in the same window where you create the step.

If you want to add a single step, click the "+" button; if you want to add a series of repeats, click the "++" button, and it'll let you choose how many times to repeat the intervals. When you're in your repeats, the steps will be indented in the display, and clicking "+" adds another step that will be repeated. If you then want to add a step that will not be repeated, after your repeats (like a cool-down or a harder sprint or whatever), just make sure that before clicking "+", you select the line that says "Repeat the steps..."

Then the next time you sync your computer with the unit, click "Send to device."

When you're ready to do the workout, scroll through the "Modes," select "Training Assistant" and scroll down to "Advanced Workouts." Then you can select the workout you want, and it will give you the option to do the workout, edit or delete it.

It's complicated to explain, but it's all pretty self-explanatory when you do it. I really like that feature on my Garmin.

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Originally Posted by RoadRaven

Hmmm... how do I do it?

I work through my children and their cousins...

For example, I decide I have to do 3 today - so at the start of each one I say - this is for Bart, then... this is for Lisa... then, this is for Maggie... ( :rolleyes: not the real names of my kids :p ) and i always do them in birth order so I don't lose my place

This also helps me focus on just that one interval and not how many I have to go - I am doing this one for Maggie, and I have to do it the best I can for her.
When I finish I also know how many I have done, I just count through the kids... I have found when I count using numbers, I lose my place...

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I think that's rather sweet, and probably indicates you have a spirit to serve others.

Thanks for the interval description. I have a really nice place to do a time and distance interval on my bike. I'll try it next time it's warm enough to ride.

Karen

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Originally Posted by blueskies

Here's an article on dissociation while exercising that I read recently:

http://www.nytimes.com/2007/12/06/he...ssandnutrition

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That was so interesting! I clearly dissociate quite often when I'm exercising.

Karen

Hmm. Some interesting things here. Veronica, I guess I really am going to have to break down and buy some Spinervals. There were some surprising (to me) responses here...thank you all!

Maybe I've just gotten soft. :o

LOL Karen... you are probably right - I do have 5 kids and work as a teacher!

Thank you BlueSkies, for the link to the article - it was very interesting.

I meant to say the other thing I do with intervals is use my MP3. Focusing on the rythym and/or the words means you get through intervals better (though I still count using the kids :p )

Well, I just got back from the indoor cycling class, and I think at least for awhile, I will have to just get myself signed up for those (there is always a wait list). I didn't manage to keep up the whole time, but my HRM says I got a hard workout.

(Although, that class is a much steadier, hard effort. The teacher is not an outdoor cyclist, and there are not many short, maximum intervals...more like long hard lactate threshold intervals.)

PS: I'm going to post on the For Sale/Wanted To Buy thread, but if anyone has a Spinerval DVD or two that they are sick of and want to off load for a lowish-good price, I would definitely be interested.

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Originally Posted by OakLeaf

It's complicated to explain, but it's all pretty self-explanatory when you do it. I really like that feature on my Garmin.

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Thank you!!!

When I'm on the trainer, I just write down what number interval I'm up to on the paper with my workout on it. If I forget to write down a slash mark or I'm unsure where I am, I start over. :o

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Originally Posted by OakLeaf

I think you have to create the workout in Training Center, anyway that's how I do it. You can edit in the device, but it's a lot easier with a keyboard and a computer screen.

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Thanks for posting this. I have been wondering how to use the workout option on my Garmin.

I tried making an interval workout and successfully loaded to the GPS. Is there a way to have it give audible alerts for interval changes? For example, a 5 minute warmup, 25-minute tempo, 5 minute cooldown? I am doing a walk-to-run program and am out at 6 AM in the dark, so can't really see the screen on the GPS.

Thanks!

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Originally Posted by wavedancer

I tried making an interval workout and successfully loaded to the GPS. Is there a way to have it give audible alerts for interval changes?

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I've got a Forerunner, not an Edge, but the default mode on mine is for audible alerts. On the Forerunner, go to mode: Settings: General: Set System: Beeper. My options there are Off, Message only (which will give you the audible alerts), or Key and Message (which sounds a tone every time I press a key, in addition to the audible alerts).

It sounds five warning tones before each interval and recovery period, then there are two more tones that sound if you drop above or below the range you've specified for heart rate, speed or cadence. It's loud enough to hear over the surf when I run on the beach.

I think of stage races where I've lost a place by seconds.

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Originally Posted by Andrea

I think of stage races where I've lost a place by seconds.

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Oh yes... very good motivation
I think of this too - when I start to ease off and start thinking - you can keep this up ... and start "swearing" at my legs I tell them how I just have push a bit harder, dig a bit deeper for a few more seconds... and remind them about a race where I have been dropped, or not quite been placed all because of those precious few seconds of not diggeing as deep as i possibly can...

Oh... btw... I do know my legs don't have ears... :p

Road - notcompletelymad - Raven

A mantra really helps me. Find a really really corny phrase that involves the reason you're exercising (race, weight loss, health, ect) and repeat it. Something like (breathe in) strenght in (breath out) fat off.
And music! Anything with a groove! Mentally go ANYWHERE but wherever your trainier is. It's your chance to go beat lance!

I was recently told a quote the other day that has now been playing in my head.

Let me give a little background to how it came to me being told this- Last Sunday I did the group ride up to Spanish River Blvd(it is the turnaround for the 30 mile ride), about 10 of us continued north up to Boynton(so making our whole ride 68 miles). After we hit spanish river we all slowed it down and just spun(these group rides are fast- they are every man for himself, if you can't hang in to bad). So anyways, as we are all spinning and talking one of the guys says you know I almost didn't get out of bed today because I was so sore from yesterdays group ride(Saturday had been a really fast and hard ride). He then went on to say that the only reason he got out of bed was because of something he had been told 6 or 7 years ago.(he was also told this by my boss, she is an elite cyclist)
So anyways, 6 or 7 years ago he was complaining to her about being sore and she asked if he wanted to know how to get rid of the pain, of course he said yes. Now this is the advice that repeats itself in my head now when I am hurting.

You must go out there and build new pain to put on top of the old pain, then and only then will the old pain stop hurting!!

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Originally Posted by ehirsch83

You must go out there and build new pain to put on top of the old pain, then and only then will the old pain stop hurting!!

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Now this really appeals to me... funny though, my colleagues at work really don't understand that I get so much satisfaction from something that makes me so uncomfortable.

OK, my training secret lies in 'pushing' for 3 intervals, 'pulling' for 3, then pushing/pulling for counts of 4 in the final 3. This seems to take my mind off the whole series and breaks them down into more manageable increments. I also do the dedication thing. However since I have no children, I do one each for the Father, Son and the Holy Ghost!

Or for all you "old-school" ladies, a visualization I came up with before last month's 5K, that's worked really well for me doing intervals: straight out of the old arcade games. I'm picking up golden power-ups laid out on my path :p