Re: RC: Interval Training

[Tivers@aol.com]

In a message dated 3/19/00 11:24:07 AM Pacific Standard Time, 
hn.heather@wanadoo.fr writes:

<< Hi Tom
 
 WARNING:  this is long!
 
 OK, results from the first track session Sunday.  Before going tried to get 
my head round working in HR & distance rather than time & speed.  Managed to 
work out (DUH!) that 8 circuits of my 700m track was 5.6kms so thought we'd 
go for 8 circuits at between HR140-150 for starters with a sprint at the end 
and do repeats of that.>

Ok. So far o good
 

 
 >Decided to do two warm-up sessions bearing in mind we were going to work 
faster than normal.  My Dad says the best way to wreck a diesel engine is not 
to pre-heat it and thats what good endurance horses are I reckon, 
turbo-charged diesels.  We did 15mins at trot (HR in range 100-130 depending 
on what monsters we saw in the bushes!) then 15mins at slow canter (HR's 
110-125).>

Fine.
 
> Finally set off on our 8 circuits.  This track is on a slight slope and so 
at the "tight" ends you're either going a little uphill or a little downhill 
so I found it very difficult to keep the HR constant.  Slipped over 160 after 
the uphill and dropped real quickly down to 138 as soon as we went downhill.  
Got it more or less sorted after 2-3 circuits, a blip on the accelerator 
after the downhill and a tap on the brakes after the uphill.  I reckon we 
more or less averaged HR150 for the 8 circuits.>
 
 >The sprint (2 circuits) was less successful.  Couldn't get him over 200, 
the corners come round too fast.  Got him up to 198 on the 2nd circuit 
hitting the straight after the uphill.  Could've gone on and done a 3rd which 
I guess would've done the trick but I lost my nerve.  Not sure I want to keep 
on doing the sprints on this track.  What will I lose if I don't do them?>

The high heartrates are important, but not nearly as important a soundess. 
Keep looking for a beter place for your "intensity" days.
 
 >Did 2 x 8 circuits with a sprint after each, HR constant throughout.  Down 
very quickly (seconds) to around 125 after the sprint and down to 95-100 
within minutes.   Stopped after 2 sessions because Nathalie's horse was 
blowing a lot.  Walked for 15mins then washed them down.  HR42 just before 
putting him in the trailer.  At home I gave him some 'lytes, put some Algyvet 
(plant-based "antalgique" analgesic??) on his legs.  Turned him out.>

Good. Now watch closely for 3 days for any subsequent inflammation. 
 
> So what do you think?  Tame stuff I guess, he didn't seem stressed but good 
for a start.  What period do you recommend between IT sessions, I've always 
understood 2-3 days?  I'll do another session next week, alone.>

Two days a week, so every 3-4 days. But as you introduce IT, do it 
cautiously, a slic e at a time, and keep your eyes open for sings of 
intolerance to the rate at which you are increasing the workload. You can 
always go for more fitness later--but you can't go for more soundness. 
 
 >You say last hard work 10 days out, if so what do you do J10 to J0?  His 
90kms ride is in 2 weeks and he's already fit enough to do it, the IT work 
I'm doing now is more prep for the two bigger rides later on.  Can I do a 
medium workout the Tues before the 90kms or is this too close?>

Medium strong but short. The other days, go out and cut a sweat, (draw down 
the muscle glycogen) then come home. 
 
 >The braked bike is a really good idea.  Perhaps not for this horse, he's 
terrified of "things" behind him.  Harnessed to a cart I think he'd gallop to 
the end of earth and fall off the edge.<

They're all terrified of things behnd them--until they're broke to the cart. 
Have to be carefull here, too. I just sent a Standardbred guy to UAE.
 
> I have 6 weeks to go before I leave France for the UK so will have to make 
do with the track I've got but perhaps leave out the sprints.  Got a couple 
of short hills but again the ground is so damn hard at the moment.>

Plenty of time. Step by step.
 
> Going back to Ben Salou.  What is the benefit of doing that sort of amazing 
mileage in training?  And if 120kms was tapering WHAT WAS HE DOING BEFORE 
THAT????  Yvon Olivier said he sent him to Dubai carrying plenty of condition 
so he wouldn't lose weight doing this sort of training.>

That's it. A base foundation--that has to be kept up or is lost. The miles 
allow intensity. Prevent exercise intolerance and aches and pains from sudden 
high level stress. There are probably hundreds of little physiological 
benefits which add up to that observation, but that's the practical side of 
it. Tougher everything.
 
> I've emailed the people selling your carbo loader in Europe but the email 
bounced back.  Will try & telephone.>

Ok.
 
> Tom, sorry this is so gabby, hope you've got the time to wade thru it.  
Thanks again for your input.>

No prob--just don't put color in your post--I can't read it--old blind man, 
you know?

 
> Heather
 & Darrar who says "wow, at last, I can go FAAASTER">

ti, slower by the minute.
  >>