Different Training Rides?

[momtohanna]

I'm hearing terms for different kinds of rides and I was wondering if someone could explain what they mean, and what they are good for?

For example: interval rides ~ I know what they are but can you explain what they are good for and why I would/should use them?

Endurance rides ~ is this time or miles, and are you really pushing it for these?

Recovery rides ~ how long are these ~ and at what pace? Are you still doing a fast cadence or is this just a leisurely ride?

I'd really appreciate any input and being able to understand the terminology better ~ as well as knowing if I could be adding some of them to my riding schedule.

Thanks.

[maillotpois]

Interval rides are a very efficient way to improve cardiovascular capability in a relatively short period of time. There are countless types of interval routine you can do, but at its simplest, it involves raising your heart rate significantly for 1 - 4 minutes (can be much longer, but this is a typical length), then having a rest period for 1 - 4 minutes. Then repeat, and repeat, etc. for however long you are scheduled for. These can be hill repeats, sprint work, headwind work, etc.

Endurance rides are done in an endurance zone - the zone you can ride all day in, basically. (If you are using a HRM and actually know your zones, it would be up to mid zone 3) You should have a slightly elevated HR for the times you are climbing, etc., but generally this should be a comfortable talking pace. You can base these on time or miles, but the key is to gradually build up distance/time if that's your goal.

Recovery rides are easy spin out your legs workouts, muffin rides, etc. Generally done the day after a long or hard workout.

[momtohanna]

Hey Sarah,

Thanks for the explanation.

[maillotpois]

Sure. If you have more specific questions, or if I raised more questions than I answered, feel free to ask.

[momtohanna]

I'm still a little confused between endurance and recovery rides.

Yesterday I ended up going out for a ride I took it easy ~ and didn't feel as though I super exerted myself, fairly easy breathing, a little increased heart rate up hills, but then back to normal. I ended up going farther than I've ever gone before just because the ride was so easy and nice.

I had done 2 long (for me) rides the 2 previous days. So what do you think that ride would have been ?

[maillotpois]

It sounds like your ride was somewhere in between endurance and recovery, and that your riding so far hasn't been at all structured. Which is fine - you are a new rider, and it seems you are having fun with it. But it's hard to fit rides into categories after the fact as opposed to saying before the ride "I am going to do an endurance zone ride of 3 hours." or something like that.