it hurts.....it HURTS!!!!

Following on from my previous posts about feeling flat since returning from Fiji, I am trying to get back "on my bike" and get some training under my belt to rebuild some semblance of fitness.

I have been really struggling though continually hitting a wall mentally, emotionally and physically and it has been a lot easier to grab a beer after work than grabbing a handlebar. Taking a lead from Scott Smith I have been trying to "take a step....repeat" on a path to motion and motivation however in my case they have been "baby steps". These baby steps have included simply getting on my bike on the fluid trainer and riding moderately for 30mins. Simple and probably useless stuff but thats where I am at at the moment, just need to get moving.

I have been reading a lot of interesting information by James Wilson lately and one thing that got my attention was his recommendation of using the Tabata Protocol for cardio training, rather than long slow cardio training. Basically it involves high intensity interval training but whereas pre-Fiji is was churning out 2min high intensity/3min rest repetitions, this protocol is based on 20seconds FLAT OUT smashing it followed by 10sec0nds rest and repeating for 6-8 reps. On first glance I thought that this fitted in perfectly with my "baby steps" principles so I gave it a bash last night.

It hurt a LOT. This protocol dumps you into O2 debt as quickly as possible and I was very quickly in a LOT of pain, including some chest pain that was troubling. I managed 5 reps before I couldnt continue. I have read up more about the protocol today and other sites recommend starting on 2-4 reps to begin with and only increasing as your recovery heart rate starts falling. This is what I think I will stick to fo rthe time being.

Its a very interesting concept though. It appears that there is a lot of scientific data showing that this method is most effective at increasing VO2 and anaerobic strength and there is no doubt that it is an intense cardio vascular workout. To me it just doent feel right that a mere 4mins of workout can provide such significant benefits though. At this stage I think I will keep it up and use this protocol every second day as part of a wider training routine.