{"id":2118,"date":"2004-03-30T18:51:30","date_gmt":"2004-03-30T18:51:30","guid":{"rendered":"http:\/\/bob.ryskamp.org\/brain\/?p=2118"},"modified":"2004-03-30T18:51:30","modified_gmt":"2004-03-30T18:51:30","slug":"stoplight-intervals","status":"publish","type":"post","link":"https:\/\/bob.ryskamp.org\/brain\/stoplight-intervals\/","title":{"rendered":"Stoplight Intervals"},"content":{"rendered":"<p><em>1 hour or less, intervals, city<\/em><\/p>\n<p>Inspired by a Velonews article on <a href=\"http:\/\/velonews.com\/train\/articles\/5788.0.html\">getting the best workout in a limited time<\/a>, remembering my old TV movie ride (spin during the movie, go hard during the commercials), and facing a rapidly setting sun tonight, I devised stoplight intervals.<\/p>\n<p>The concept is to go hard between <em>every other<\/em> red stoplight or stop sign. So if you&#8217;re riding along, you&#8217;d go hard from the moment one light turned green until you got to another red light. Of course, these could be various distances apart, so your intervals will be a variety of lengths&#8211;much like a race is.<\/p>\n<p>In traffic, you&#8217;ll usually hit red lights, as a given direction is stopped slightly longer than it goes on average. But if you are riding hard, start slowing for a red light, and it turns green, what do you do? You&#8217;ve got to go again, my friend, just like if you were counterattacked after a sprint. No rest for the weary&#8230;<\/p>\n<p><img decoding=\"async\" alt=\"stoplight-intervals-graphic.png\" src=\"https:\/\/i0.wp.com\/ryskamp.org\/brain\/images\/stoplight-intervals-graphic.png\" data-recalc-dims=\"1\" \/><\/p>\n<p>Given an hour total ride time, I can just barely make it to roads that would actually be <em>good<\/em> for intervals and spin for five minutes before turning around, back into traffic, for a second set. Making lemonade out of lemons (though all the acid seems to end up in my legs&#8230;).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1 hour or less, intervals, city Inspired by a Velonews article on getting the best workout in a limited time, remembering my old TV movie ride (spin during the movie, go hard during the commercials), and facing a rapidly setting sun tonight, I devised stoplight intervals. The concept is to go hard between every other&#8230;<a class=\"read-more\" href=\"https:\/\/bob.ryskamp.org\/brain\/stoplight-intervals\/\">more<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[257],"tags":[270],"class_list":["post-2118","post","type-post","status-publish","format-standard","hentry","category-cycling","tag-stoplight-cycling-intervals"],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p9wjHJ-ya","_links":{"self":[{"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/posts\/2118","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/comments?post=2118"}],"version-history":[{"count":0,"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/posts\/2118\/revisions"}],"wp:attachment":[{"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/media?parent=2118"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/categories?post=2118"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bob.ryskamp.org\/brain\/wp-json\/wp\/v2\/tags?post=2118"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}