muscle breakdown concussive intervals
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Muscle Breakdown! Concussive Intervals

5 out of 5 based on 4 customer ratings
(4 customer reviews)

Blast your legs in this race paced indoor bike workout along scenic Highway 1 in Northern California. You’ll need to stay on your toes to keep up with the surges. Lots of high efforts, big gears, mashing and sprinting just to stay on a wheel Don’t lose it!

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Product Description

About The Ride

 

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This Indoor Bike Workout DVD and downloadable video

was captured in high definition and Dolby Digital sound.

This 3 part workout collection is regulated by sports science technology. Measurable improvements in your speed, power and conditioning will be observable. This workout removes the guessing and introduces positive, definitive, measurable change!

Part 1

Training with power is no longer intimidating or expensive. Power is such a fundamental part of cycling training that it is now considered an essential component of your arsenal. This video provides a easy to understand tutorial on how to implement power into your workout routine.

Part 2
Part II – Field Test Stage!   Before we can do an effective interval workout, we need to know some things about our capacity. We need to find a number of variables that will allow us to most effectively train. Effective training is not about throwing stuff at the wall and seeing what sticks. No. Effective training is about understanding your limits and learning how to train within them.

Part 3

Power Stage! Harness your will, strength, motivation and discipline for this stage. This is the workout that will tame all of your other workouts. This workout is scientifically designed to change your body and mind. Speed comes at a price, that price is pure annihilation. Remember, this workout is only as hard as you choose to make it. Dig deep, work hard, and you will make gains that you never knew were possible.

Watch for free on OnDemandWorkout.com

The Stats

Video Details

Length 2:08:00 Training tools available
Format NTSC DVD or Blu-Ray or 720p h264 Download Heart rate yes
Audio Track 1 yes Gear ratio yes
Audio Track 2 yes Resistance yes
Audio Track 3 yes Cadence yes
Region 0 Hill profile no
Aspect 16×9 Heart rate profile yes
Resolution 480i DVD 1080i BD Speed yes
Date created 12/25/2015
Elevation yes
Produced by BtBoP Power yes
Published by ODW Timer no
Copyright copyright 2016 ODW Coaching narrative yes

Additional Information

Location

Alaska, British Columbia, California, Colorado, Hawaii, Nevada, Utah

Workout Type

Interval, Power and Muscle

Workout Notes

Field test
Scope:
to provide a baseline measurement of performance
Advantage:
Allows user to understand their personal performance limitations
Benefits:
maximize workouts for targeted performance goals
* weight loss
* speed
*power / strength
provides a baseline analysis that can be re-tested for noticeable changes in performance.
Specific performance limits addressed:
Max heart rate / max power
power at lactic threshold
heart rate at lactic threshold
Power curve
Recovery performance – how quickly does the heart rate recover?
RPE – (Rated Perceived Exertion) evaluation
Lactic Threshold – The lactate threshold (LT) or lactate inflection point (LIP), is the exercise intensity at which the blood concentration of lactate and/orlactic acid begins to exponentially increase.

Bike Trainer vs Road Ride
Trainer can be used to minimize power fluctuation providing an easier means to calculate LTmax and LTavg. Constant resistance and cadence allows you to focus more on power and heart rate. And, provides an easy way to determine changes in your performance. IE – did I need to increase cadence in order to maintain RPE and / or heart rate from a previous trial?

Procedure
10 minute warm up
1 minute build up to LT effort
cadence 100RPM
6.5 minute sustain LT effort
cadence 100RPM
30 second max effort
max cadence
Evaluate performance
Requires software that will allow you to see your performance
evaluate:
a. power
b. heart rate
c. cadence
Data:
max power
average power at LT
max heart rate
average heart rate at LT
max cadence
Decide:
Did my power drop over the 6 minutes?
yes = begin at a lower power setting (lower cadence or lower gear)
No = Did I feel strong enough to go faster? Did my sprint effort result in power 25% more than my LT performance?
yes = begin at a higher power setting (bigger gear / more resistance or higher cadence)
no = sounds like you are on target
Repeat field test and re-evaluate
Program:
heart rate monitor
– max heart rate (from sprint effort)
– heart rate at LT (average heart rate over the LT interval)
– heart rate at LTmax – max heart rate over the LT interval

power meter
– max power – max sprint power
-Power at LT – avg power over the LT interval
-Power at LT max (should be the same as average if you didn’t change cadence or resistance)

What to use as performance maximums? – max power and heart rate at LT (not sprint)
why? Because after LT maximums, failure will result.
RPE 10 = Power at LTmax (or avg)

After field test, plug in values to your heart rate and power meter and let’s do some intervals!

Cascade Fluid Pro Power Review:
Pros:
Smooth, quiet
I love the heavy flywheel – accelerations feel very authentic.
Deceleration feel very accurate too – low to no loss in momentum
The power curve is wonderful
No – minimal resistance loss due to heat build up
Setup was easy
Bike feels solid on the trainer
Data on screen is accurate – power / heart
Screen is easy to read
Computer provides intuitive current / avg / max speed / power and heart rate
Lots of good bang for the buck – compares with trainers that are much higher in price
Included accessories:
– front wheel rise
– HRM
– Cadence sensor
– Computer
– mounting materials

Cons
NO ANT+
* cannot display heart rate, cadence or power on ant+ devices – only on supplied the computer
Computer has no data ports – can’t evaluate workout data
Computer has little flexibility to create personalized fields / data – exp: missing %max heart rate, threshold power values
Trainer legs have no lock position (flop around during setup)
Trainer battery is difficult to access
Computer has no power off button

4 reviews for Muscle Breakdown! Concussive Intervals

  1. 5 out of 5

    :

    This trilogy of videos is not for the faint of heart. Rather, it’s directed at serious cyclists who seek improvement by combining hard workouts with tech guidance. If you’re not ready for that, read no further. Otherwise, do take the challenge.

    The first video, “Power Tutorial,” lucidly explains the benefits and operation of power meters and heart rate monitors. Explaining available options, Paul shows how to use this tech to determine your individual training values (power, etc.).

    The second video, “Field Test,” amplifies this by giving you the opportunity to test your knowledge from the tutorial, while actually deriving those values. It takes you through some pleasant scenery, as you push to make those determinations.

    The third video, appropriately called “Concussive Intervals,” puts all of this to a real-world test. Happily, it’s shot in a variety of gorgeous spots, as that helps mitigate the pain you feel doing this workout. Conceding that you may not get do it all in a single “sitting,” Paul takes you through a variety of different intervals, targeted for different “skill sets.” By that, he means that through doing those intervals, you’ll learn to cope with high-intensity situations that present unique challenges. Thus, as you go through single-legs intervals, over-unders and the like, over time, you’ll develop the ability to handle challenging situations on the road requiring those skills.

    So, this video takes you through Tahoe, Hawaii and Alaska (at least), as you push hard to improve. Paul is an excellent motivator, always looking out to help you become better. As the techniques are well established, you can do just that if you follow this regimen. Try it!

  2. 5 out of 5

    :

    There are three separate videos in this product. The first is an introduction to the concept of power and how intervals help to make you a more powerful cyclist. The second is a “field test” where you have to do two tough intervals (on your cycle trainer) to measure your maximum threshold heart rate. Once you have your maximum heart rate dialed in, you can go on to the final video, which is a series of painfully-hard intervals which drive you to work harder than you ever believed you could.

    I must admit that I was nervous about doing this workout, as I’m not used to racing or doing high-intensity workouts, but even this rather old and not-super-fit cyclist managed to complete the workout — and I can tell that I benefited immensely from doing so. This was the first time I’d ever done a workout like this, but it won’t be the last.

    For me, the best part of this workout was getting to calculate my maximum sustainable heart rate. Now that I’ve got that programmed into my Garmin, and know exactly how hard a resistance I need to set on my trainer, I can use this to get the maximum benefit from other workouts in the Cycling Videos Online series.

    You don’t even need to ride during the tutorial, though I used it as a bit of a warm-up. For the field test, you have to warm up and then ride hard for several minutes at a pace you can barely maintain, then for the next thirty seconds you go flat out. The goal is to find your maximum sustainable (or “threshold”) heart rate. After doing this interval, you get to recover for a bit and then do the whole thing again. The second time my maximum was higher, as I was able to dig deeper and I got my heart rate higher than I thought I was capable of. It hurt, but the resulting maximum threshold heart rate is a great number to have.

    I have only one minor complaint about the field test video, and that is that the video suggests after the first interval to pause the video for about 20 minutes to let yourself recover before starting the second interval. I had looked at the total length of the video and decided I had enough time to ride it, only to discover I needed an extra 20 minutes. Of course, this isn’t a problem if you know you’ll need the extra time.

    After programming my threshold heart rate into my Garmin and waiting a few days for my legs to recover, I decided to tackle the concussive intervals video. The video starts with an introduction to the on-screen dashboard and a good warm-up, followed by some one-legged drills to get you working harder. I suspect these also help to get your legs fully warmed up before the intervals start.

    During the intervals, you see snippets from a number of other Cycling Videos Online videos, and it was fun to see a range of other videos even though I was working too hard to really look at them properly. First up is a “tempo” interval, where you get your cadence high and then bring up the gearing to push your heart rate up to near maximum. It was during this interval that I discovered the one thing I didn’t like about this video: the verbal instructions Paul gives you don’t match the gear changes shown on the dashboard. The dashboard says to have a cadence of 100 and to change gear from 1 to 5 right away, but then Paul says to start with a cadence of 100 and only gradually bring your gears up over the next minute or so. This isn’t a problem after the first time, but it was confusing and I didn’t do the first interval properly as a result. It probably also explains why I struggled with this first interval.

    After a few minutes to recover, a second “steady state” interval gets you to push your heart rate even higher. I was sweating hard by this stage, and doubted I could finish the entire workout in one go, but somehow I kept going.

    After another brief recovery period, you start a series of “under/over” intervals, riding at a cadence of 80 for a few minutes, then in the same gear at a cadence of 100. This 80/100 pattern is repeated several times, pushing you to bring your heart rate close to maximum and then recovering slightly without easing the pace right back.

    After another all-too-brief recovery, you start the final set of intervals, which uses the same under/over pattern but is done faster, shorter intervals with less time to recover between each hard push.

    I surprised myself by completing the entire 80-minute workout in one session. Even though I’d never done any real intervals before and was used to riding at a much more gentle pace, I managed to complete all of the intervals. After the first set of under/over intervals my legs were completely exhausted and I wasn’t quite able to maintain the recommended cadence, though my heart rate was exactly where it was supposed to be so I was doing it correctly.

    I really enjoyed Paul’s exhortations to stay on the wheel of the rider in front. Yes, this is only a pre-recorded video, but this helped encourage me to push harder when I was already hurting. At the end of the video, the small handtowel I used to wipe the sweat from my face was completely soaked, I was breathing like a steam train, my calves felt tight and my thighs were burning — but I’d done it!

    I did appreciate Paul’s inspirational speech after the last interval. It almost made me want to go and do it again. Well, not quite right away. Even the next day, my legs still felt sluggish and sore, and I went for a walk instead of a ride.

    I can certainly see the benefit of this type of workout for cyclists, and if I can do it, anyone can. Doing a workout like this every few weeks will help break down and then rebuild your muscles, so you get stronger. I recommend the Concussive Intervals workout for anyone who wants to become a stronger cyclist, and for anyone who wants to really dial in their maximum heart rate for use in other Cycling Videos Online videos.

  3. 5 out of 5

    :

    After finishing the MB5 Concussive Intervals ride it was amazing that I actually still was able to do this writing at all. I am so exhausted, more then I’ve ever been before, and I had to do this ride over two days. I could not do all in one day, it was too though! My legs are screaming, I’m all out of breath and my heart is beating like never before, but that is just because I’ve been giving all I’ve got and some more :)

    The MB5 ride is a very hard ride divided into 5 different interval sessions at different locations. Paul have used sections from earlier rides he has made, and because of that, the scenery changes several times. That is nice! Listening to Paul is something I enjoy. He is telling me all I need to know about what I need to do to get stronger and he is pushing me all the way to the finish line. I guess that is one of the reasons I don’t give up much earlier. He is suffering along with me, I am not doing this ride alone.

    I have done several other rides from CVO, but the MB5 is my thoughest yet. If you are new to indoor cycling, I would choose an easier ride to start with.

    The infopanel on the screen is not taking away so much of the view. I like that. I think it is nice that I have several audio options. I can listen to Paul talking or I can listen to the music or I can mute everything and listen to my own music.

    I know that I will do this ride again. Maybe not this week, I don’t think my legs will survive it. I love the ride even if it is though, I know I have to suffer to be a better rider and to improve my strength, the MB5 ride is a great way to get there!

  4. 5 out of 5

    :

    This is a three part video. The first is a power tutorial, which introduces the concept of power and why it is such a useful tool in measuring improvements in fitness. Next is a field test where you determine your maximum threshold heart rate, which is the highest exertion you can maintain for (in this case) 7 minutes. Finally come the brutal intervals. Beware, this is not for the faint of heart. I was not able to finish the last video in one sitting.

    Breaking down each video:
    I really enjoyed the power tutorial. I thought power meters were way out of my price range. The last time I checked you could not have gotten one for under a thousand dollars. In this video Paul introduces us to a fluid trainer (Cascade FluidPro Power Trainer) that has all the things you need for this exercise, namely a power meter, heart rate monitor, and cadence sensor. I currently only have a heart rate monitor, so I’m seriously thinking about getting the Cascade trainer (now priced at $349). I don’t have any affiliation with Cascade… I never heard of them until watching this video, but someone reading this may want to know its now in the affordable realm.

    As for the field test, this was a very helpful endeavor. In the past I trained with a heart rate monitor, and knew my max heart rate and all my training zones. Two years ago I went through intense chemotherapy because of 4 brain tumors, and now need to see how that may have changed those numbers. It turns out that my max heart rate is lower than I expected, and therefore my training zones are lower too. I did not know that until doing the field test. My only complaint about the field test is I wish they had the cadence meter on the screen more often. They have it at the very beginning and end of the intervals, but nowhere in the middle. That might not matter to normal cyclists, but I have zero fast twitch muscles, so its unnatural for me to hold a cadence over 80. In the field test I went fast for me, but when I checked a watch I saw I was only hitting about 90 RPM. Most cyclists could probably tell how fast they are pedaling without it.

    Then the final video is the beast. It starts with a warmup and one legged drills. I knew I was a klutz, but those drills confirmed it. I need to do that a lot more often to improve my pedal stroke. Then come the intervals, namely “tempo” (fast but comfortable, “steady state” (like a time trial), and over/under (alternating between 80 and 100 RPM simulating race conditions. These are tough. Paul says they are “wickedly hard, but wickedly effective.” These intervals will improve your muscle mass, VO2 max (your body’s ability to consume oxygen), maximum heart rate, etc. I didn’t make it through to the end, but I am determined to get there one day. If you are like me, and are trying to improve your fitness in measurable ways, I highly recommend this video.

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