Motivation for Hard Intervals?

[OakLeaf]

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

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.

[Tuckervill]

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... ( not the real names of my kids ) 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...

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

[Tuckervill]

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

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

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

Karen

[Starfish]

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.

[RoadRaven]

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 )

[Starfish]

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.

[Pedal Wench]

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

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.

[wavedancer]

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.

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!

[OakLeaf]

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?

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.

[Andrea]

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

[RoadRaven]

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

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...

Road - notcompletelymad - Raven

[hellostarshine]

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!

[ehirsch83]

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!!

[RoadRaven]

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!!

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.

[z28cat]

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!