I'm starting to ride intervals, and on my usual recreation rides, I have no problem fitting them into the routine. The interval I've been doing is 10 min at 90-94% MHR, 5 mins light pedaling (usually at 60-70% MHR) and repeat for 3 sets. I do 10-15 minutes warm up/warm down as well (sometimes longer, depending on the route I'm taking.
The problem is, most of my riding is done on the way to work and back. I try to ride at least one way each day (can take the train in or back as I need) for 32 miles. I'll double it up and start riding both ways as I extend my mileage...anyway, that 32 miles is riddled with stop signs and stop lights, with 3 decent stretches of 4 miles or so with relatively few stops.
Is it still beneficial to do intervals during my commute, even if I have to extend the 5 minute lightly spinning with some more 75%ish MHR mileage in between, or should I simply take the dip in HR for the stop and keep going, counting that as my 10 min?
The problem is, most of my riding is done on the way to work and back. I try to ride at least one way each day (can take the train in or back as I need) for 32 miles. I'll double it up and start riding both ways as I extend my mileage...anyway, that 32 miles is riddled with stop signs and stop lights, with 3 decent stretches of 4 miles or so with relatively few stops.
Is it still beneficial to do intervals during my commute, even if I have to extend the 5 minute lightly spinning with some more 75%ish MHR mileage in between, or should I simply take the dip in HR for the stop and keep going, counting that as my 10 min?