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Distance and Timed Intervals - The Poor Mans Power Meter

7/15/2004

This article will discuss training characteristics of Distance and Timed Interval with regards to their effects on training performance. Hopefully after reading this article you will have an increased insight in targeting improvements of interval based training to achieve greater results.

Timed Intervals

Timed Intervals are where one performs a designated performance effort over a specific time.

The main variable of Timed Intervals is distance. During a Timed Interval the performance effort should remain the same and increase or decreases in fitness come from covering distance.

If the distance covered during the Timed Interval increases, as result of increased speed and improvement in efficiency, the corresponding Power Output also increases. The opposite performance data applies for decreases in distance.

Its very important to use the same course when doing the Timed Intervals so you can track increases in performance from your training.

Example

Prescribed training protocol is 2x20 minute Timed Intervals at Lactate Threshold Heart Rate (LTHR) or Power at Lactate Threshold (PLT).

Pick a course that allows you to ride uninterrupted for over 30 minutes devoid of major hills, large headwind or tailwinds, traffic lights and other aspects that can hinder or alter performance data. After a proper warm-up pick a starting point landmark on the road for the initial effort.

For initial effort, performed at LTHR/PLT, lets say the distance covered was 8.3 miles at an average of 25 mph. At the end of the initial effort record the end point landmark on the roadside such as a pole, tree or crack in pavement.

Riding an easy pace 2 minutes out, turn around and ride 2 minutes back to the end landmark of the initial interval. You will now use the end landmark as the starting point for the second interval.

Perform the second Timed Interval and you main goal is to reach the starting point of the Initial Interval.

If you pass the initial starting point of the first interval before the 20 minute period is up then your second interval has an increase in Power Output and Average Speed. The new landmark ending point can now be used as the initial interval starting point for future efforts.

Possible reasons for increase in distance:

1. You went too easy in the initial effort not following prescribed performance effort
2. You went too hard in the initial effort
3. Course allows for variation in distance with regards to elevation, headwinds, etc
4. Change in equipment
5. Variation of weight between you and the bicycle

If you fall short of reaching the initial starting point then your second Timed Interval effort has a lower Power Output and Average Speed.

Possible reasons for decreased performance

1. You should research better interval pacing
2. Continue working the prescribed Timed Interval protocols which will yield increased results with more frequency of efforts in your efficiency
3. Course allows for variation in distance with regards to elevation, winds, etc
4. Change in equipment
5. Variation of weight between you and the bicycle

Remember, for each successive workout to track the starting and ending landmarks, average speed and distance for future performance data comparison!

These workouts can be performed on circuit courses with success. Just remember to use the same starting point for the initial interval and try and reach or surpass the ending point each effort.

Distance Intervals

Distance Intervals are easily understood as one performs a designated distance. The starting and ending landmarks are always the same and there are fewer variables with regards to road and weather conditions.

The main variable of Distance Intervals is Time. During a Distance Interval the time changes with regards to increases or decreases in fitness as well as corresponding Power Output and Average Speeds.

Its also very important to use the same course when doing the Distance Intervals so you can track increases in performance from your training.

Example

Prescribed training protocol is a 1 Mile uphill, average grade of 7% and performance effort is at Lactate Threshold Heart Rate (LTHR) or Power at Lactate Threshold (PLT).

After a proper warm-up, perform the Distance Interval.

Lets say your Personal Record Time results are 5:30 seconds.

Each time your perform the same Distance Interval your main goal is to decrease the Personal Record Time. Simply stated decreases in Time are increases in Power Output and Average Speed.

Possible reasons for decreases in Time:

1. Improved fitness and efficiency
2. Changes in equipment
3. Variation of weight between you and the bicycle
4. Variation in weather conditions

If you fall short of reaching the Personal Record Time then your effort has a lower Power Output and Average Speed.

Possible reasons for decreased performance:

1. Decreases in fitness and efficiency
2. Varied Training protocol for the individual effort (example: Ridden at prescribed lower effort of Zone 3)
3. Changes in equipment
4. Variation of weight between you and the bicycle
5. Variation in weather conditions

Remember, for each successive workout to track the time and average speed future performance data comparison!

Distance Intervals are best performed as Individual Time Trials or uphill climbs.

Great examples of Distance Intervals are the Individual Time Trials of 20 and 40 Kilometers and your local “Alp D’Pain.”

Distance Verses Timed Based Intervals – What is the difference and benefit?

Distance Intervals and Timed Intervals are used to determine performance data such as Heart Rate Training Zones, Power Training Zones, gauge current fitness and determine Personal Record performances.

Each protocol has its own strengths and weaknesses.

Timed Intervals – Strengths:

1. Used to calculate Training Zones especially Power Zones
2. Length of Stress Effort Load doesn’t change as time stays the same leading to increases in fitness
3. Changes in personal fitness and effiencey are easily tracked

Timed Intervals – Weaknesses:

1. Weather and Road conditions play a greater role because time is variable
2. Poor way to gauge Fitness Levels compared to others as too many variables
3. Aero Equipment plays a greater role
4. Body Weight and Bike weight can greatly effect results

Distance Intervals – Strengths:

1. Best way to gauge Fitness Levels compared to others as fewer variables
2. Set Personal Best Records
3. Road conditions are almost always the same
4. Aero Equipment plays a greater role
5. Body Weight and Bike weight can greatly effect results

Distance Intervals – Weaknesses:

1. Stress Effort Load decreases with increases in fitness and efficiency which may results in plateau in fitness
2. Greater distances than you are accustomed to may create trouble with your performances

Summary of Differences

Distance Intervals are great way to brag to your group ride buddies and teammates on about how fast your personal best is up that killer climb, finish placing for an Individual Time Trail or your time for a certain course. Distanced based efforts are always highly regarded as important in racing performances!

One of the main aspects to watch out for with distance intervals is the faster you get the LESS TIME it takes to cover the distance. Now this is exactly what you want from distance based intervals for Personal Records but unless you find courses that are longer to increases the Stress Effort Overload you may find yourself in serious trouble if ever called upon to go harder for longer than your are accustomed too!

Timed Intervals are best way to try and increase your personal fitness levels with best regards to Training Stress Effort overload, set your training zones and track weekly fitness progress.

The Training Stress Overload factor built into Timed Intervals overcomes most of the shorts falls of Distance Intervals listed above.

Time based efforts are usually tracked for yourself or for use with your coach!

David is a USA Cycling Licensed Coach an active Category 1 bike racer who understands the current National and East Coast racing scene. As a coach, he uses this knowledge to supply you with the latest coaching concepts to better improve you as a cyclist. David is the current member of the Ideal Tile Brielle Cyclery Racing Team. Formerly, David was an USCF Assistant Midwest Regional Junior Coach, the Cycling Coach for the United States Olympic Festival, the Cycling Coach and Director of Concept Racing and the Cycling Coach for the Louisville Wheelman Junior and Women Squad. You can reach David Sommerville online at david@davidsommerville.com.

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