Interval Training Guide
Interval training is the most important KEY to a successful race. It is the BUILDING BLOCK of your entire program and the most time EFFECTIVEway to reach your GOALS. Don’t be fooled though, doing the right kind of interval at the right time will credit itself with the reason for success in a race.
FOLLOW these STEPS:
Make INTERVALS your HIGHEST PRIORITY!
By placing intervals at the top of your priority list, you will be more likely to stumble through the process, follow through with them, and find success from them. They should be the most important part of your ride. Prioritizing interval training means that it is more important for you to perform your intervals than getting your planned distance, joining a social group ride or even showing off at a local race.
Schedule your Intervals During a Workout or Ride.
Make a crystal clear plan for your interval training. You (and your training partners) must know exactly what is going to happen when the interval training begins. Intensity, distance, and recovery should be well defined in a way that everyone understands. There should be no need to ask questions during the interval session.
Have a Goal and Go to PHRASES.
Don’t be fooled! Pacing yourself through high intensity efforts requires a high amount of mental power. You will also need a cheerleader on your side. I like to use the phrases “You Got This,” or “You can do this” to keep me focused on finishing the interval.
WARM-UP is a NO BRAINER.
Because oxygen transport from your blood to tissue is more rapid when the body is warm, warming up will simply increases your performance and makes it possible for you to train at higher oxygen consumption.
Make it easy on yourself and Use a HEART RATE MONITOR or POWER METER when pacing your intervals.
For many there is a steep learning curve to both these devices, but one or both devices are needed to make measurable leaps forward in your training.
ACTIVE RECOVERY between intervals, and a COOL DOWN after.
It is tempting to stop pedaling after finishing a hard interval, but it makes good sense to keep pedaling at low intensity because it helps your recovery. The recovery periods can also be used to maintain your oxygen consumption at a relatively high level and thus make it easier for you to reach high aerobic levels in the next interval. Bottom line is you will get more time at a higher percentage of your VO2 max and that will give more stimuli for both peripheral and central adaptations. When you have finished your interval session it is recommended to perform a short cool down. If you are serious about your cycling training, this is the time where you should start your post-training recovery process. Eat proteins and carbohydrates, drink water and ride easy to boost the recovery process.