Originally Posted by
RoadRaven
I understand that 70-75% of max is a good zone to sit in, however, every now and again you should train at just a little higher and it will increase your body's ability to cope with the lactate that builds in your muscles.
I think I have that right? Anyone?
That is my understanding as well. Training at 70-75% of max is excellent for building and maintaining a base fitness level. But to increase your fitness you periodically need to push out of that zone so that your body can adapt to increased demands on your cardiovascular system. Combined with the hard work you also need to schedule in down time so that your body can rest and repair.
Joe Friel (Cyclist's Training Bible) suggests a schedule for over 40 athletes that includes 2-3 weeks of training (with increasing intensity of training over those weeks) followed by a week of low intensity training to aid in recovery.
This is my second year of following this training method and I'm definitely seeing significant improvements in my fitness.
"It never gets easier, you just go faster." -- Greg LeMond