Hello All,
A friend of mine has prescribed microintervals in addition to the standard 2x20min workouts and such to help get me ready for the racing season this late February though September. He basically said that the 15s on/15s off until failure workout is a good place to start with microintervals.
About myself: smaller guy, 21y/o, Cat3, approaching my second season of racing (want to be a 2 at the end of the summer), like hills and crits with elevation changes. I have a PT Pro but do not have cyclingpeaks at the moment.
Anyways, I enjoy the 15s on, 15s off workout, as it hurts pretty good. I've been doing 400w/200w and can hold that from 15-20 minutes, depending on how I'm feeling and how warm the room is (training indoors, and I overheat VERY easily). With this workout and my 2x20mins, I feel myself getting stronger. However, I don't know the physiological adaptations that are making this change happen, and am curious as to what they are. What adaptations occur and what systems are boosted by these stresses?
Also, in theory I should average 300w, I usually get 310w at the end, probably due to not hitting the lower end soon enough. As I don't have the ability to determine normalized power at the end of a workout now, I was wondering, for those of you who have done this kind of workout with microintervals, was your normalized power at, below, or above the theoretical (or actual) average? Also, as I stated my preferences for types of races, does this workout strategy (at this point in the year) suit my likes and specific strengths?
A friend of mine has prescribed microintervals in addition to the standard 2x20min workouts and such to help get me ready for the racing season this late February though September. He basically said that the 15s on/15s off until failure workout is a good place to start with microintervals.
About myself: smaller guy, 21y/o, Cat3, approaching my second season of racing (want to be a 2 at the end of the summer), like hills and crits with elevation changes. I have a PT Pro but do not have cyclingpeaks at the moment.
Anyways, I enjoy the 15s on, 15s off workout, as it hurts pretty good. I've been doing 400w/200w and can hold that from 15-20 minutes, depending on how I'm feeling and how warm the room is (training indoors, and I overheat VERY easily). With this workout and my 2x20mins, I feel myself getting stronger. However, I don't know the physiological adaptations that are making this change happen, and am curious as to what they are. What adaptations occur and what systems are boosted by these stresses?
Also, in theory I should average 300w, I usually get 310w at the end, probably due to not hitting the lower end soon enough. As I don't have the ability to determine normalized power at the end of a workout now, I was wondering, for those of you who have done this kind of workout with microintervals, was your normalized power at, below, or above the theoretical (or actual) average? Also, as I stated my preferences for types of races, does this workout strategy (at this point in the year) suit my likes and specific strengths?