Some missing links?

[mcmcgill]

Fairly new to racing and cycling physiology, and am wondering about a few things that I can't find a physiological or controlled study backing for (albeit I haven't spent much time on it).

1 - LSD rides. I got tested early last winter for lactate threshold power and fuel efficiency, and the coach gave me a plan to improve, which largely consisted of LT and VO2 max intervals, and "at least one 3 hour LSD ride per week to improve fat oxidation". Well, since it was winter and I don't do more than 90 minutes on a trainer, there were no 3 hour sessions (did only the interval workouts)--yet after testing again 3 months later, my fuel efficiency was more than satisfactory to the coach. (I never told him I didn't do the 3 hr sessions, and after the training I did great on 2 hour+ group rides/races.)

2 - Recovery between intervals. I can understand a minimum recovery time between any kind of interval, but is there a maximum time? For example, instead of doing VO2 max intervals this year by myself or on the trainer, I'd like to those only on group rides, being sure to hit the front four or five times for an all out effort of 3-5 minutes. That's only 15-20 minutes in a 2 hour+ ride, so the intervals might be far apart.

3 - Cool down. On my indoor rides (which are always interval work), when I'm done, I am done! Why do we need to cool down? The only thing I can think of, is that excess pyruvate or lactate/hydrogen (whatever causes acidosis), needs to be shuttled away to be kept from causing damage. But no idea if that is true or that the damage wouldn't be "good" damage (causing some type of positive adaptation).

I've been thru a few threads on this board, and this isn't meant to imply that these things aren't needed. Just trying to find out if there is any physiology/adaptation data or theory behind any of this. And please don't use the "your muscles have to get used to it" approach--have seen plenty of that on various coaching blogs.

 

[Martin318is]

Sorry for not trying to provide references on this, these are just my quick answers...

2 - I have alway thought of intervals being both about the short term burst in the particular zone AND the length of time spent in a lower zone on average. For instance 5mins at 80%, 4mins at 40%, etc all combines to still work the lower systems around say 60% (the percentages are not meant to be interpreted in that example, they are just numbers for reference)

3 - Cool down has always been about the heart for me. If you ride until you are 'done' then your heart will obviously be working quite hard. Major limbs include valves that assist to push blood back up veins against gravity and therefore assist your heart and put less stress on it. Therefore, if you just 'stop' you are leaving your heart to do all the work. Continuing at a slower aerobic effort means that you are nolonger really straining the heart etc and the pedalling (or walking, or whatever) is helping to take the strain off the system. As you say, there are a lot of claims about lactic acid etc and cooldown but whether they are true or not, I am busy thinking of the heart

 

[galaxy1]

my rambling first impressions, backed up by no references
1: i find if i don't do enough longer rides, i am inconsistent and have a variety of problems on longer group rides like back pain, sudden bonking etc.

2: intervals are about stretching yourself in two ways, loosely speaking how much lactate can you generate/tolerate (i.e. how hard can you go), and how much lactate you can remove (i.e. how quickly you can recover). leaving a long time between intervals tests the first only - but on the plus side you are always relatively fresh so you will get good at this. doing intervals with shorter recovery you are testing your ability to "go again" when not fresh - which is needed in racing

3: if i ride hard and don't warm down, i ride slower and ache the next day or two. it took me a long time to prove this to myself, but i always warm down now. if you don't have that problem, you might be "getting away" with it/have good natural recovery/be young enough that it doesn't matter so much, but it may just be that you aren't going hard enough, or don't realise you're slower the next day.

 

[oldborn]

few things that I can't find a physiological or controlled study backing for

Better not to do so

yet after testing again 3 months later, my fuel efficiency was more than satisfactory to the coach.

No wonder.
Maximazing fuel efficiency was not cyclist should train for as main goal. You can never use all of your hart and lungs can offer. Fatigue is more important.
And you did well with those 90 minutes workouts which adress both your energy sources. Treshold training is also interval training, and LSD does not mean slow, but stady.

and after the training I did great on 2 hour+ group rides/races.).

That is what you are trained for, as season go longer you will be more aware of your limiters. There is no short cuts in endurance cycling. The longer the base of piramid the higher is top.

2 - Recovery between intervals. but is there a maximum time?

Yes you should not fully recover, and depends on intensity rather than duration, and also of purpose.

3 - Cool down.

Good idea

Just trying to find out if there is any physiology/adaptation data or theory behind any of this.

Are you sure?