Low Intensity Intervals (DEUX)
This week we revisit our January 14 and 15 profile. Please drop a line if you recorded both rides with a fitness tracker or have your ride results. I would love to see the growth.
1) This week’s profile consists of three, 10-minute efforts. We are still in the base-building part of our program as we look to build confidence to pedal for ten minutes straight. The idea that effort equals one song (or chorus) is soooooooo passè. At some point, pedaling for five or ten minutes has to become a goal. Understanding how to manage your heart rate is a necessary skill before achieving endurance-based goals.
2) The notion of low-intensity, steady-state intervals are all the rage. I mean, we've talked about them for years (this 2014 article is proof) but mainstream fitness media is now fanning the flames.
Defined, “LISS (low-intensity, steady-state) is a training style that involves performing a cardio activity at a low intensity for a sustained period.” (Source) For spin purposes, think of LISS as 75-85% of your FTP or zone 2 (maybe low zones 3) and cadence in the 80s.
Low-intensity work proves to your body that it can produce effort without heavy exertion. Thus, increasing your aerobic capacity (more on aerobic capacity) and thus decreasing the need for excessive amounts of recovery.
“LISS (low-intensity, steady-state) is a training style that involves performing a cardio activity at a low intensity for a sustained period. ”
HOW MUCH RECOVERY?
Monitor your heart rate zones on the AppleWatch
3) One’s ability to gain their breath after exertion, dubbed recovery heart rate (or heart rate recovery), is a meaningful metric to understand. Studies show an individual’s fitness level is a critical factor in keeping recovery heart rate manageable.
The latest Apple Watch update provides heart rate zones. Knowing your zone makes it easier to control recovery on the bike.
4) Our banner comes from American (upstate New York) artist Edward Hopper. Many of Hopper’s paintings were inspired by his visits to New York City. He saw the six-day races (a popular indoor cycling event) at Madison Square Garden and Hopper, an avid cyclist in his teens, drew this piece (among other bike drawings). Hopper’s trajectory as an artist is a unique one. He changes mediums, from drawing to painting and it changes his life. (almost like going from high-intensity intervals to low-intensity ones … kinda . . . a little? I tried:).
The Whitney Museum’s current exhibition on Hopper is worth the visit on your next trip to NY.
5). I understand if the thought of the cold and New York City is too much. But on the other side of the world, it’s summertime and the road cycling season starts on January 13th with the Tour Down Under in Australia. They have both men’s and women’s races.