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Microinterval design. RE: my take on "strength endurance" training
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Andy Birko
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Jan 24, 2006 07:08 PST
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Terry McGinnis wrote:
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Sorry to dredge this up after 10 days, but I really enjoyed Andrew's
report and today tried the "micro" intervals. Wow. Tough, tough workout.
I'm curious, did you write an ergo program for the Velotron to do these?
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Seems a common reaction to the article - I did them too, and liked them
a lot, mostly because it felt good and made the time pass faster. What
I did was do 10min at FT immediatley followed by 10min of 15/15 @
1.5xFT/.5xFT. Basically a 2x20 with 10min of microintervals in each
interval. Which brings me to my discussion - how to determine the on
power for an athlete who has at best, an all arounder power profile,
slightly skewed toward sprinter (i.e. road sprinter profile)
After basically a year of very light training, my threshold is pretty
low, but my 5s power is still at a decent level. So, at only 1.5xFT (or
~.3 5s power), I wonder if the on period is hard enough to provide any
additional neuromuscular benefit (if there is any). i.e. 1.5xFT is
probably not very close to my maximal force-velocity line because of my
bias toward fast twitch.
In season, I expect my FT to be high enough that I'll be doing my L5
intervals (6x5) at the power level which is 1.5ft right now as that's
the power I was doing them at in 2004. I tried just a few intervals of
2x,0x but the ons just didn't seem sustainable.
Any thoughts on how to select the on power for someone who currently has
a pretty drastic \ shape to their power profile? I'd hate to guess too
high and can a workout from going too hard as my training time is very
limited.
-Andy B.
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