N.B. The following is intended as guidance only and should be treated as such. Any actions you take are entirely at your own risk.
Introduction
Its February and you've been diligently riding hours and hours, week after week through the winter building your aerobic base. Right? In terms of fitness you are looking good but races aren't won at Level 1 and 2 are they? so assuming you'll begin racing sometime in March/April, February is the month you begin to make the transition from base training to race fitness. This month you begin your Intervals and with it comes the painful part of training.
Progression is the key
As with any training program you undertake, intervals are no different. Progression is fundamental. Building on your intervals week by week allows for proper recovery between sessions and gradually steps you upto your interval program goals.
Core Intervals and Targets
Intervals are a great way to build top end speed, increase power output and train the body to adapt to high intensity racing and recovery. Intervals are an important part of your training week through the season and can be used in 2 ways. Use them to progressively build upto a target event, so you 'peak' for it, or use them to maintain speed throughout the season. The difference between the 2 are simple. Your core intervals will be less demanding than the build-up ones. Trying to train at that level week-in, week-out will put too much load on your body and it will not be able to sustain that kind of effort for long.
Types of Interval
Intervals can typically last between 5 secs and 20 minutes depending on the training effect you wish to achieve. Longer intervals typically 3 - 15 mins at time trial pace and above are endurance based intervals building sustainable power. Shorter intervals help lactate tolerance and recovery through multiple short maximal efforts and recovery time.
Where do I do them?
The best place do Intervals is on a turbo trainer. You have complete control of what you are doing and it will be easier to meet your session goals without the need to worry about terrain, traffic, corners or road surfaces. That said, intervals can still be carried out successfully on the road if you don't own a turbo. Find a long, straight stretch of road as you can, long enough to be ridden at the pace you will ride at. Hills are useful for short, maximal efforts. Other than that, carry out your interval session the same as you would indoors.
A Typical Program
A typical interval program might start with endurance based intervals and then, as the program progresses, shorter intervals are introduced to build speed and repeatability onto a good power base. Something like this (warm up/down assumed):
- Week 1 - 4x5min on at Mid/Upper Level 3, 5min off
- Week 2 - As above +1 interval
- Week 3 - As above +1 interval
- Week 4 - 5x2min on at Upper Level3/Level4, 2min off
- Week 5 - As above +1 interval
- Week 6 - As above +1 interval
- Week 7 - 10x1min on at Level4, 1min off
- Week 8 - As above +1 interval
- Week 9 - As above +1 interval
It should be noted that training at this level will be anaerobic, will damage the muscle tissue and will deplete glycogen stores so its even more important you take onboard drink to rehydrate and eat/drink some carbs soon after to replensih your stores. Sore legs may need up to 48hrs to recover from a severe interval session.
Conclusion
There are plenty of documented interval training sessions (and their effects) available and its beyond the scope of this document to discuss the plethora of choices available. All this article serves to highlight, is the need for them and February is the time to start them. If you want to peak for an event, progression is the buzz word but to maintain a high level of fitness you can, but don't make them so demanding and make sure you're fully recovered between sessions.
|